Foodie! 9 Ways to eat more Fruits and Vegetables
Join me as i strive to change the way we approach fruits and vegetables. With this easy tips, you’ll be on your way to five a day.
Always Consume More Fruits & Veggies
Good, it’s not new to your hearing neither are you ignorant to it. You’ve heard it before. Americans just aren’t getting enough fruits and vegetables. And as the foundation of a healthy diet, consider fruits and vegetables your fountain of youth. Rich in vitamins, nutrients, antioxidants, fiber, and water, it’s hard to understand how so many can resist that gorgeous nutritional profile. But the hard facts tell us that less than 30% of us that’s seven out of every ten Americans are failing to meet the recommended 5 A Day.
Add this 9 Healthy Habits. Am not asking for a revolution. Just a few small and very simple changes to make you eat better, feel better, and create an overall new sense of well-being. First step: Eat more Fruits & Veggies. Yes, we are actually asking you to eat more of something. How often do you get to hear that?
Below are 9 simple ways to get you eating veggies and fruits today.
1. Salute the Snack
With snacks now having a bad rap. A healthy snack can help you curb hunger throughout the day and provide energy and important nutrients. Make all of your snacks revolve around fruits and vegetables. Stock countertops, pantries, refrigerators (at home and work), desk, car, and purse with some form of fruit or veggie.
• Keep a bowl of fresh fruit on the counter at home or on your desk for a healthy (and eye-appealing) quick fix.
• Keep dried fruit in your car or purse for busy days when a breather is just not an option.
• Pack pre-cut fruit and veggies into snack-size bags for perfectly-portioned munchies. Keep them eye level in the fridge for easy access.
• Swap up your afternoon soda for 1/2 cup of 100% juice to squeeze in an extra serving.
2. Recreate the Chip
As America’s all-time favorite snack the potato chip (deep fried in oil, over salted, and overly enjoyed by many) has become the lunch time side dish and snack time staple. There is something about that salty, crunchy satisfaction that is difficult to deny. So don’t deny yourself; instead, continue with the chip concept, but make them yourself.
The trick: Oven-bake them, and be open to giving the potato a rest. You can make your own vegetable crisps that end up cheaper, healthier, and quite possibly the most fun way to eat your fruits and vegetables. Bag them for your own on-the-go snack, use them as dippers, or munch on them with your next meal.
• Makeover the classic with our Potato Chips with Blue Cheese Dip. Use a mandoline to cut the potato for the best results; hand-cutting is less likely to produce sufficiently thin and uniform slices. If you have any leftover chips, store them in an airtight container for up to a week.
3. Double the Veggies
In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake.
• Stir extra veggies into soups. Don’t be afraid to steer off the beaten recipe path just a bit. When it comes to something like soups, an overdose of chopped vegetables will not ruin the recipe. It will enhance the flavor, nutritional value, and your daily vegetable tally. A half cup of chopped vegetables and a whole cup of dark leafy greens is another serving. In White Bean Soup with Kale and Chorizo, you can double the amount of kale or add chopped carrots, celery, red bell peppers, zucchini…the possibilities are endless.
4. Be a Sneaky Chef
Sometimes, it’s okay to be sneaky in the kitchen. Try these tips to sneak in one or two extra servings into your day. An added bonus? You’ll be adding a new twist to an old favorite recipe.
• Grate your way to goodness. Shred or grate fruits and vegetables down, or puree them up and see how creative you can get with your favorite recipes. Grated zucchini and carrots do wonders for turkey burgers, meatloaf, and meatballs, adding both moisture and nutrients to the dish.
• Puree cooked cauliflower, winter squash, or red peppers and stir them into sauces, mashed potatoes, pot pies, or even mac and cheese.
5: Smoothie Break
The great thing about a smoothie is the open invitation to creativity. You are your own mixologist. Try something new, like mango, papaya, or even cucumber. You can knock out all three of your added fruits and vegetables with one push of the pulse button. The key here is not to confuse a smoothie with a milkshake. When you make your own, you are the artist in control of the color palette of fresh fruits.
Make sure that fruit is the base of your creation too much fruit juice can rapidly add calories without providing any of the heart-healthy and digestive-friendly fiber that you get from the fruit itself. Enjoy for breakfast, as part of a balanced lunch, snack, or even dessert.