13 Easy Ways to Eat More Fruits and Vegetables

It’s good to add more fruits and vegetables to your diet for a variety of health benefits, including to lose weight and to rid your body of toxins. Whether you cook at home or eat out, try these easy ways to sneak more colorful, nutritious and delicious vegetables and fruits into your day. 

  1. Always include fresh fruit at your breakfast – make this a habit.

  2. Drink fruit and vegetable juice instead of soda. Make sure it’s 100% fruit or vegetable juice  – not “fruit drink,” "cocktail" or “punch.” 

  3. Always include a piece of fresh fruit as your afternoon snack or as part of your snack.

  4. Eat a big colorful salad as part of a meal or as a meal entrée every day.

  5. Begin any top-of-the-stove meal with sautéed onions. They make everything taste better.

  6. Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.

  7. Add veggies like zucchini, bell peppers, onion and squash to your spaghetti sauce, lasagna, and baked good recipes.

  8. For those hot days, cool off with fruit pops made from frozen fruit and fruit juice.

  9. Enjoy homemade smoothies for your breakfast or as an afternoon snack.

  10. Eat at least one meatless, all vegetarian dinner every week.

  11. For recipes that call for vegetables – double or triple what the recipe lists.

  12. Add finely chopped kale, collards, or spinach to your gumbo, soups, stews and tomato sauce.

  13. Keep raw veggie sticks handy, such as green or red bell peppers, cherry/grape tomatoes or celery handy for shacks. For more nutrition, dip them in your favorite hummus

If you’re already eating plenty of fruits and veggies every day, include more color. All fruits and vegetables contain vitamins, minerals and other nutrients that may help prevent heart disease, cancer and other illnesses. Some of these nutrients are fiber, potassium, folate, and vitamin A and C. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors. Eat from as many color groups as you can each day.