Easy Ways to Eat More Fruit and Veggies

As a coach, my goal is to help you live your most Extraordinary Life; one that brings you joy, is fulfilling, and is not only aligned with your innermost goals and desires, but one that sees those dreams come true. So why am I talking about your diet?! Well, a life like that takes energy! Mental, physical, and emotional energy all feed into how you feel each day, which then translates into how you greet each day. Is it with enthusiasm or the doldrums? Feeding your body the right way is one piece of the puzzle, and most of us could use some help when it comes to eating more produce. 

Read more about how to increase the different types of energy.

You Already Know It’s Good For You

Everywhere you turn, health and wellness experts are telling you to eat more fruits and vegetables. You don’t need me to tell you that they are full of vitamins, minerals, antioxidants, and fiber. And I’m sure you already know that people who eat more fruits and vegetables live longer, healthier lives, and are better protected from chronic diseases. No, you don’t need to know why eating a plant-full diet is good for you, you need to know how to do it. 

My Best Tip For Eating More Plants

Many of us (myself included) have all done it. We’ve felt motivated to eat more fruit and veggies, overbought, and then tossed out a bunch of soggy, slimy food a week later that we never used. It’s a waste of money, food, and it usually comes with a bit of guilt about the whole thing. So rather than go all in all at once, let’s try something new! 

Start where you are. 

Try adding one or two servings of produce each day for a week. That means if you don’t eat any, go for one. You don’t need to overhaul your diet in one day (which never works, anyway). Start small, and go from there. 

4 Ways to Eat More Fruit and Veggies Each Day

Now, let’s dive exactly HOW to add more fruits and vegetables to your diet!

 1. Get Sneaky. Your body doesn’t know if you eat a raw mushroom or blend it into a sauce. You still get the same benefits! So look for ways to “supplement” your existing recipes with produce you may not usually use. Here are some ideas: 

• Add ½ an apple, a small handful of spinach, or a different type of berry into your smoothie.
• Dice or shred up an extra bit of carrot, broccoli, zucchini, or pepper into your soup. It’s also easy to add frozen peas or mixed vegetables. 
• Love sandwiches? Add an extra slice of tomato, lettuce, or cucumber to it? Dice up some celery and add it to your chicken, tuna, or salmon salad. 
• Love to bake? Did you know that in many recipes, you can substitute a portion of applesauce for the oil? 
• Instead of having a small side salad, make it a bigger one. 
• It’s easy to add peppers, zucchini, carrots, and mushrooms to tomato sauce. Use a food processor to shred them if you don’t like the texture. 

2. Stop Eating Boring Side Dishes. I don’t know about you, but I have memories of steamed and boiled vegetables as a child. Carrots. Parsnips. Cauliflower. Nothing says “appetizing” like plain, soft vegetables. Instead, get creative with how you cook and season veggies. There is a whole delicious world of flavor out there!

• Steam your veggies, then toss them in a touch of oil and your favorite herbs or spices. Here are some classic pairings: carrots with thyme, potatoes with rosemary, or cauliflower with a touch of curry powder and cumin. 
• Roasting vegetables adds a ton of flavor! Simply salt, pepper, and garlic go a long way to start. Then experiment with your favorite spices. 
• Many vegetables can be grilled, including peppers, cauliflower, and even romaine lettuce hearts! Do a quick Google search to find inspiration. 
• Stir-fried vegetables are a great way to use up a lot of veggies at once. (It’s my go-to fridge-clean-out meal!) Toss in a protein and you’re set. Whether you like it simple with garlic, or like to break out the asian sauces and seasonings, stir-frys are flexible and delicious. Just watch out for store-bought sauces that can be full of salt and sugar. Read the labels or make your own. 

3. Eat them as a Snack. This is my own favorite way of adding plants to my day - I just eat them as a snack! 

• Fruit travels nicely on its own; toss a banana or apple into your lunch bag.
• It’s easy to prepare raw veggies for a few days. Then grab a handful and some hummus, dip, or salad dressing for some flavor.
• Instead of sweetened yogurt, buy plain and eat it with fresh or frozen berries. 

4. Make it a Habit. You knew I’d have to mention habits, didn’t you? Your body loves to indulge in habits, so why not make eating plants one of them? Here are easy ways to make it a habit for you: 

• Have a piece of fruit with breakfast each day. 
• Have a smoothie for breakfast or your morning snack.
• Love a sweet treat after dinner? Make your own frozen fruit bars instead of eating ice cream.
• Choose a side salad when you eat out. 
• Instead of rice, potatoes, or noodles with dinner, make two vegetable sides instead.
• Have a veggie tray ready in the fridge for an easy afternoon snack with dip. This is a great tip for those with kids, too!
• I don’t love processed food, but you can get 100% fruit and veggie bars; keep some in your purse or car for when you’re starving and tempted by fast food. The hit of sugar will keep you going until you get home to make a better choice. 

By setting yourself up for success (no matter what your goal is), you have a better chance of achieving what you want. Start small, make it achievable, and keep going! And when it comes to trying new foods, be kind to yourself. You may not like all produce right away; sometimes it takes a few tries or a few different preparations to find what you like. 

I’d love to know which tip you’re going to try to help you eat more fruit and veggies this week, so let me know in the comments. 

You can do it!