Fruits and vegetables provide us with vitamins and minerals our body needs to maintain great health. But how do we get enough into our daily diet without compromising our lifestyle?

Follow these 10 tips and get your green on!

  1. Include veggies in every meal.
    Yes, that means breakfast too! The key to eating more vegetables is to treat them as the central theme to every meal. Spinach, mushrooms, and tomatoes are all great in your morning eggs.
  2. Have veggies on hand at all times.
    Cut up vegetables for the week and have them available for convenient snacking. Grating carrots, cucumbers and peppers makes it easy to sprinkle on salads, soups, and main dishes.
  3. Keep fruits and vegetables in line of sight.
    A colorful fruit bowl on the table will have you reaching in it in no time!
  4. Use seasonal fruit as toppings.Keep an assortment of fruits to add to your oatmeal, yogurt, salads, and desserts.
  1. Start every meal with a salad.
    It’s a great way to get your veggies in before you get full!
  1. Drink your Greens.
    Mix 60% whole fruits, 40% leafy veggies, add water, and you’ve made yourself a delicious green smoothie! Or juice them instead!
  2. Make your own veggie dressings, soups, sauces & dips.
    All you need to make easy and delicious soups and sauces is a blender or a juicer! Try this favorite salad dressing recipe: Blend avocado, cucumber, fresh lemon and your favorite herbs and spices. Enjoy!
  1. Veggies Don’t Have to be Boring. You can grill, steam, broil, roast, or puree ‘em! Experiment with different herbs, spices and toppings and create new and exciting dishes.
  1. It’s a wrap! Create unique ways to substitute raw veggies for chips, bread, and tortillas. You can dip veggies in your salsas and use a variety of leafy greens such as kale, collard, cabbage, and lettuce leaves to wrap your tacos and sandwiches, add some spices and you’ve got dinner wrapped!
  1. Try a new fruit and veggie every week. Break up the monotony of your regular menu, by experimenting with new produce. Checking out a farmer’s market or joining a CSA makes it easy to have veggies delivered to you weekly directly from a farmer. You’ll be more likely to incorporate them into your meal plan.

Side Bar:

Conventional vs Organic

Organic refers to the way agricultural products are grown and processed. Organic farming maintains and replenishes soil fertility without the use of pesticides and fertilizers.

Here’s a list of produce with the lowest pesticide residues per the EWG: onions, corn, pineapples, avocadoes, asparagus, peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruits, and mushrooms.

Pull Quotes:

The key to eating more vegetables is to treat them as the central theme to every meal.

Joining a CSA makes it easy to have veggies delivered to you weekly directly from a farmer.

 

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