Incorporating more fruits and vegetables into your diet is essential for maintaining overall health and well-being; yet it is rather challenging since there are lots of unhealthy stimulants around us. However with a little bit of planning and effort it can be made into a habit. By trying out these easy tips you can add more nutrition and variety to your diet and improve your overall health.
Plan ahead:
Meal planning is one of the most effective ways to ensure that you are consuming enough fruits and vegetables in your diet. By taking the time to make a list of the fruits and vegetables that you want to include in your diet for the week, you can plan your meals and snacks around those fruits and vegetables.
Keep fruits and vegetables easily accessible:
Making fruits and vegetables easily accessible is an important step in incorporating them into your daily routine. One way to do this is to keep them at eye level in the refrigerator or in a visible place in the pantry. By keeping fruits and vegetables easily accessible you are more likely to consume them as part of your daily routine and also it will make it more convenient for you to make healthy choices. This way when you’re looking for a snack or meal you will be more likely to reach for a piece of fruit or a bunch of vegetables instead of processed foods or junk food.
Another tip is to make them pre-cut and ready to eat. For example you can chop and store your fruits and vegetables in the refrigerator so they are ready to be used in recipes or as snacks. You can also buy pre-cut fruits and vegetables at the grocery store which can save you time and make it easier to grab and go.
Make fruits and vegetables a part of every meal:
Try to include a fruit or vegetable with every meal. By making fruits and vegetables a part of every meal, you are more likely to consume them as part of your daily routine, and also it will make it more convenient for you to make healthy choices.
As regards the breakfast, this could be as simple as adding berries to your oatmeal or yogurt, or making a vegetable omelette. You can also add some greens to your smoothie, or have a piece of fruit as a side. To make a salad or a serving of vegetables a part of every lunch and dinner, you can think about either a salad, or roasted vegetables as a side dish. You can also consider making vegetables as the main part of your meal such as zucchini noodles or cauliflower pizzas!
Incorporate fruits and vegetables into your cooking:
Incorporating fruits and vegetables into your cooking is a great way to boost the nutritional value of your meals and ensure that you’re getting a wide variety of vitamins and minerals.
One way to do this is by adding a variety of colorful fruits and vegetables to your dishes. Make sure that you make use of seasonal produce. It’s a great way to try new fruits and vegetables and to take advantage of the freshest produce available. Another way is to blend or puree fruits and vegetables to make healthy and delicious sauces, dips or dressings. Furthermore, do not forget to make use of different cooking methods such as grilling, roasting or sautéing as this can bring out different flavors and textures in fruits and vegetables.
Make it a habit:
Incorporating fruits and vegetables into your diet should be a habit, not a chore. To make it a habit, you should start by setting small and achievable goals. One way to do this is by starting small, instead of trying to completely overhaul your diet overnight, start by incorporating small amounts of fruits and vegetables into your meals and gradually increasing the amount over time. Another important aspect to consider is to keep it simple, fruits and vegetables can be used in a variety of ways, but it’s important to find ways to prepare them that you enjoy. Keep it simple by roasting, sautéing or grilling, and find ways to season them that you like. One of the strategies to remind you to eat more fruits and vegetables is to use visual cues, place a bowl of fruit on the kitchen counter, or keep a basket of vegetables in the fridge. These visual cues can help to remind you to eat more fruits and vegetables. Finally, making it a fun and interactive experience by involving other family members or friends in the process of cooking and eating fruits and vegetables can make it more enjoyable and increase the chances of sticking to the habit.
Get creative:
Incorporating more fruits and vegetables into your diet can be made more interesting and fun by getting creative with your approach. One way to do this is by experimenting with different ways of presenting the fruits and vegetables, such as cutting them into fun shapes or arranging them in an attractive way on a plate. Another way to get creative is by experimenting with different cooking methods like grilling, roasting, sautéing, or steaming. It’s also possible to incorporate fruits and vegetables into your favorite dishes by adding diced vegetables to your omelet or pureed vegetables to your soup. You can also experiment with different herbs and spices to add flavor to your fruits and vegetables and try new combinations. Another way to get creative is by trying new fruits and vegetables that you’ve never had before and making it a game by trying to eat a different color of fruit or vegetable each day, or trying to eat one new fruit or vegetable each week. You can even create a “Fruit and Vegetable of the Week” and focus on incorporating it into your meals and snacks as much as possible.
