Quick Tips: Adding Fruits and Vegetables to Your Diet
fruits and vegetables is a great way to improve your nutrition. It can be as
easy as adding fruit to a bowl of cereal or adding grated carrots and zucchini
to pasta sauce. These tips can help you get started.
Make it easy
Keep a bowl of fruit
within easy reach on the kitchen counter or your desk at work so that you can
grab a piece of fruit when you're hungry.
Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on
Keep dried fruit on hand
for a snack that is easy to take with you when you're away from
Use the microwave to quickly cook
Pump up the flavor
Dip raw vegetables in
low-fat salad dressing, hummus, or peanut butter.
Toss raw or cooked broccoli and cauliflower with low-fat
Italian dressing and parmesan cheese to make a flavorful side
Roast vegetables and fruits to bring
out their flavor. Just drizzle them with a small amount of olive oil, and bake
them in the oven until they are tender.
Season cooked vegetables with lemon juice and a small amount of olive oil. For
extra flavor, add fresh herbs such as basil, tarragon, and
Try baked apples or pears topped with
cinnamon and honey for a delicious dessert.
Keep track of how many
fruits and vegetables you eat each day. You are more likely to eat more fruits
and vegetables if you write down how many servings you get.
Have a goal. Start with small goals you can achieve easily.
Then set larger goals as you go. For example, you might want to start by eating
one extra serving of fruit or vegetables a day. When you have achieved that
goal, your next goal could be to include an extra serving of fruit or
vegetables at most meals.
Take small steps
Mix sliced fruit or frozen berries with yogurt or cereal.
Add apple chunks, pineapple, grapes, or raisins to tuna or chicken
Make fruit smoothies by blending
together fresh or frozen fruit, fruit juice, and yogurt.
Add dried or fresh fruit to oatmeal, pancakes, and
Add lots of colorful vegetables,
such as red cabbage, carrots, and bell peppers, to green
Top salads with dried cranberries or
raisins, or with sliced pears, oranges, nectarines, strawberries, or
Add extra vegetables, such as grated
zucchini or carrots, spinach, kale, and bell peppers, to pasta sauces and
Add lots of vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado
slices are flavorful choices.
How this information was developed to help you make better health decisions.