7 Ways to Increase your Fruit & Veggie Intake

Here are some easy and creative ways you can increase your fruit and vegetable intake.

1. Substitute your snacks

Greasy and unhealthy snacks do more damage to your body than you may realise. When you are craving a snack, cut some fruits and vegetables in a bowl. You can opt for fruits such as apples, bananas and oranges. Your veggie snacks can include bell peppers, carrots, broccoli florets, celery sticks, cucumbers, and anything else you like.

2. Breakfast smoothies

One of the easiest ways to consume more fruits and vegetables is to experiment with smoothie recipes. Have fun trying out different combinations of fruits and vegetables every day; chances are that most of them will turn out to be delicious. Smoothies are a great breakfast option because they are nutritious, easy to make, and filling. You can add superfood powders to your smoothies to increase nutritional intake further.

3. Get creative with your recipes

You will be surprised at how innovative you can get with vegetables and fruits in the kitchen. Take some of your favourite recipes and do some simple veggie swaps. For example, a lettuce wrap for your burger or zucchini noodles for your pasta. You can also use produce to replace meat, like shiitake mushrooms instead of bacon!

4. Have a meat-free day

Sometimes, the best way to eat more fruits and veggies is to hold yourself to a pattern. Organize a meat-free day every week and create meals centring around fruits and vegetables instead of treating them as sides. Fruits can make for delicious desserts while vegetables can be highly versatile. Use spices like turmeric, ginger and garlic to make everything taste amazing. 

5. Find the right dips and dressings

Tasty dips and dressings can make a world of difference to your regular vegetable or fruit salad. Once you find your favourites, there will be no going back. Dipping celery in a spinach hummus dip is a great source of nutrients.

6. Opt for variety

The word ‘boring’ is commonly associated with the fruits and vegetables we eat frequently. If you want to feel excited about your fruits and veggies, keep trying new variants of each. Visit an Asian Market or your local farmers market and buy something you have never had before.

7. Meal prep

Sometimes we are too caught up in work to be aware of our fruit and vegetable intake. Chop and freeze vegetables and fruit on a rainy day to enjoy later on. 

Let’s eat healthy together!