Simple Ways to Eat More Fruits and Vegetables

Many Americans do not eat enough fruits and vegetables each day. If grabbing produce is not your go-to when hunger hits, you are not alone.  The good news is that adding more fruits and vegetables can be easier than it sounds.                                                                                                                     

According to the United States Department of Agriculture (USDA), most adults should aim for about two cups of fruit and 3 cups of vegetables each day. Only a small percentage of adults reach those goals.  That means many people are missing out on vital nutrients that help support energy, digestion, and overall health.

Instead of forcing yourself to snack on plain produce, try mixing fruits and vegetables into foods you already enjoy.  Here are some simple, realistic ways to do that.

Easy Ways to Add More Produce

• Try global-inspired meals.  Many cuisines naturally include fruits and vegetables.  Dishes like Moroccan tagines or Persian stews often use ingredients like pomegranates, chickpeas, and preserved lemons.
• Add toppings with flavor. Salsas, chutneys, and relishes are easy ways to add fruits and vegetables to meals without much effort.
• Upgrade breakfast and dessert. Fresh or lightly cooked berries, mangoes, pears, or cherries can make oatmeal, pancakes, yogurt, or even brownies feel more exciting.
• Use leafy greens creatively. Collard greens, kale, or cabbage leaves work well as wraps or salad bases and add more nutrients than traditional options.
• Mix veggies into cooked foods. Shredded zucchini, beets, carrots, or parsnips blend well into muffins, pancakes, soups, stir-fries, pasta sauce, and casseroles.
• Freeze fruit for drinks. Use frozen fruit instead of ice to keep drinks cold and flavorful.
• Make vegetables the main dish. Roasted sweet potatoes, parsnips, beets, and carrots can be filling and satisfying on their own.
• Blend it up. Smoothies or acai bowls are an easy way to enjoy a rainbow of fruits and vegetables in one meal.

If cost or convenience is a concern, canned or frozen fruit and vegetables can be great options.  Choose versions with no added sugar, syrup, or heavy sauces. They last longer and are just as nutritious.

The best approach is the one that works for you.  Small changes add up, and finding enjoyable ways to eat more fruits and vegetables can support your health over time. 

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