5 Ways to Add More Fruits and Vegetables into Your Diet

Talk to most any healthcare practitioner and they’ll tell you to “try for five” or to incorporate more fruits and vegetables into your diet. This advice is great and all, but many of these practitioners don’t tell you how to incorporate more fruits and vegetables into your diet. This is why there are registered dietitians to help reduce to overwhelmed feeling you may get from the vast amount of information on the internet.


Before we get on to how to incorporate more fruits and vegetables into your diet, it is important to understand what one serving of fruits and vegetables looks like.


  • Fresh fruit, such as apples and oranges = a fruit the size of a fist

  • Fresh, canned, or frozen fruit = ½ cup serving

  • Dried fruit = ¼ cup serving

  • Raw, leafy greens = 1 cup

  • Fresh, frozen, or canned vegetables = ½ cup


So, for those of you who have been told that you need to incorporate more fruits and vegetables into your diet, here are 5 ways on how you can do that:


1. Start your day by adding ¼ cup of dried fruit to your cereal in the morning. If cereal isn’t your thing, then add ½ cup of frozen fruit along with 1 cup of spinach or kale into a smoothie, for a nutrient rich breakfast.


2. Top yogurt with fresh, dried, or even frozen fruit for a filling mid-morning snack.


3. For lunch, have a veggie packed salad with lettuce, tomatoes, beans, corn, cheese, chicken, and an olive oil-based salad dressing. If you prefer sandwiches, top your sandwich with lettuce, tomatoes, and peppers to add a nice crunch.


4. Have raw carrots or bell pepper strips with hummus or a Greek yogurt-based ranch dip for an afternoon snack.


5. For dinner, roast carrots, peppers, zucchini, tomatoes, and onions drizzled in olive oil and lightly seasoned with salt and pepper. You could even toss some diced potatoes onto the roasting pan.


These are just a few of the many ways you can add additional fruits and vegetables into your diet.


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