Fruits and vegetables are important for your health more than you think. They contain essential nutrients like vitamins and minerals, which are important for the healthy functioning of your body processes.
An interesting part?
According to research conducted by the university college of London, people who ate seven or more portions of fruits and vegetables daily are less prone to health hazards than those who do not eat fruits or vegetables.
If you have planned to eat more fruits and vegetables but cannot find ways to incorporate them into your daily meals easily, then you are in the right place. This article will tell you about the easy ways to sneak veggies and fruits into your daily meals. So let’s dig in!
10 tips to sneak veggies and fruits in your day
Following are the 10 tips for you if you have decided to add more fruit and vegetable to your day:
· Know your need
Knowing how much fruits and vegetables you need in your day will motivate you to eat more and help you to achieve your goal of eating the required fruits and vegetables. It is recommended that you should at least have 2 to 2 ½ cups or more fruits and vegetables in your diet. A single serving of fruits and vegetables is equal to ½ cup.
· Snack them up
Fruits and vegetables can make delicious snacks. So, try to replace your snacks like chips and cookies with veggies and fruits. Some of the healthy snacking options are baby carrots and hummus, celery with peanut butter, berries with chocolate, or any fruit of your choice.
· Eat your soup
Soups are tasty, and you can make them even more nutritious by adding veggies to them. Add vegetables like carrots, cabbage, onions, zucchini capsicum, tomatoes, mushrooms, beans, or any vegetable you like. If you want to make it a full meal add some canned beans or rice to your soup.
· Half of your plate
USDA recommends filling half of your plate with fruits and veggies. Replacing half of proteins and carbs with fruits and vegetables can markedly improve your health. A combination of proteins with the fibers present in fruits and veggies is very delicious and has a great nutritious value.
· Drink your veggies and fruits
Drinking smoothies are an excellent way to add more fruits and vegetables to your diet. They are easy to make and tasty. If you can’t eat them, drink them. Blend various fruits and vegetables to make a smoothie. Smoothie is packed with minerals, fibers, and everything good that is present in fresh veggies and fruits.
Try making a smoothie of different fruits and vegetables like bananas, kale, spinach, or anything you like. If you want to sweeten up your smoothie by adding a healthy substitute of sugar like honey.
Do not confuse smoothies with fruit juices or cocktails that are high in artificial sugars and other chemicals.
· Add them to your every meal
Try to add fruits and vegetables to your every meal of the day. For example, if you plan to eat an omelet or scrambled eggs in your breakfast, add spinach or broccoli to your eggs. Topyour cereals with fruits like berries, raisins, or nuts.
Similarly, add avocados, cucumbers, or tomatoes to your lunchtime sandwich. Or add a side of sauteed veggies to your steaks. This will help you a lot if you find it difficult to eat veggies or fruits alone.
· Place them where you can see them
Keep your fruit at a place where they are in obvious sight. You might get lazy if you have to take fruits or vegetables, especially out of the fridge. So keep them in a place where you spent most of their time, like your coffee table in your lounge or your kitchen counter.
· Plan for the future
Utilize your weekends’ free time, cut some vegetables and fruits, and store them for future use on your weekdays. Try to sautee some vegetables, mushrooms, and olive and freeze them. It will help to increase the consumption of veggies and fruits during the entire week.
Buy canned fruits and vegetables during your grocery haul. Just make sure that you are buying the ones with a minimum amount of processed salts and sugars.
· Have your salad
Try to eat salad after lunch or dinner. It will help you achieve to eat your set target of fruit and veggies easily.
Suppose you don’t like boring salads. No biggie, add colorful fruits and vegetables to your salads. You can top your salad with nuts like almonds, cashews, walnuts, or anything healthy you like. Add more flavor to your salads by adding homemade and low-calorie salad dressings.
· Satisfy your sweet tooth with fruits
This is a great way to have more fruits. Replace your dinner dessert or snacks with fruits. Fruits have natural sugars that have almost no harm to your health compared to desserts, which are full of calories and artificial sugar.
Freeze some berries like strawberries and raspberries and eat them with chocolate, brown sugar, or sour cream. Other options are watermelon, celery with peanut butter, apples or tangerine, etc.
Eating vegetables and fruits have countless health benefits. Eating your fruits and vegetables daily can prevent various diseases like diabetes, hypertension, and heart disease. Some minerals and vitamins are only present in fruits and vegetables.
So, eat your recommended portions of fruits and vegetables and live a healthy and happy life. The above-mentioned tips will help you incorporate the fruits and vegetables if you struggle to eat them. Follow them, and you will see a visible difference in your eating habits and health.