10 Tricky Ways to Get More Fruits and Veggies in Diet

We all know that eating fruits and veggies provides health benefits and they are important for the prevention of illnesses. Fruits and veggies contain a variety of nutrients including vitamins, minerals and antioxidants, but getting more of these nutrients can be a challenge to either you or your children. 

Along with the health benefits, eating fruits and vegetables can make weight management easier, they are low in calories compared to other foods, so filling up on these foods can aid in weigh loss or maintenance. Fruits and vegetables work as excellent substitutes in different recipes. For example, use fresh apple sauce instead of oil in muffins or cookies, Add sautéed vegetables to an omelet to make it more filling without a lot of calories. Eating fruits and veggies can cut your risk of cardiovascular disease, stroke and type 2 diabetes; it can also protect against various forms of cancers. They are high in fiber and can reduce the chances of developing coronary heart disease. Eating potassium-rich foods such as bananas and potatoes can help reduce blood pressure, decrease bone loss and prevent development of kidney stones.

Below are the 10 sneaky ways of adding fruits and veggies to your daily diet.

• Snack smart: Rather than having junks, always have fruits available closer to you that you can grab when you are craving for food rather than having junks. Fruits such as baby carrot, celery or any other piece of fruits will go a long way in preventing any chronic conditions and makes you feel healthy.

• Leave fruits in obvious sight: Ensure you have fruits in designated places where you can remember and grab it easily. You are more likely to grab a handful of grapes, cherries, banana, orange if they are sitting on the counter displayed in a nice and attractive bowl in the kitchen or on the way out the door.
• Make soup: Making soups at home can be a great way to increase your vegetable intake. Cook different vegetables and add them to your daily meal.
• Plan ahead: If you are free on a weekend, prepare your veggies for the week and include some olive oil with peppers, mushrooms, onions; add to any meal such as omelettes, salad, sandwiches, pasta and many more.
• Never go fruit and veggie-less: Ensure every meal or snack you eat is paired with a fruit or veggie for example add avocado to your sandwich and fruit to your cereal or handful of grapes or celery.
• Double up: Two serving of veggie! This is the one time that doubling up on your servings can be a good thing by filling half your plate with fruits and veggies.
• Always include salad before or after dinner: Mix up your salad with chopped fruit and nuts.
• Freeze your fruit: After dinner get a dessert which consists of a handful of frozen grapes or strawberries.
• Snack on a smoothie: A blended smoothie can be perfect for breakfast, lunch or snack, make use of your favourite fruits and some low-fat or almond milk and throw in a handful of spinach for a nutritional boost, you can also add banana or a small spoonful of peanut butter to give a nice taste.
• Sneak it in: Make a layer of spinach in the lasagne or a cup of diced carrots in the tomato sauce, blend it in red peppers and avocado for added flavour.