Fruit and vegetables are packed with vitamins, minerals, antioxidants and fiber. They are low in calories and nutrient dense. By focusing on eating the recommended daily amount of at least 5 servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods.
A serving is half a cup of raw fruit or veggiesor a small apple or banana, for example. Most of us need to double the amount of fruit and vegetables we currently eat. So in order to increase your intake, do the following 4 things:
- Add antioxidant-rich berries to your favorite breakfast cereal or to some Greek yogurt
- For dessert, eat a medley of sweet fruit such as oranges, mangos, pineapple and grapes
- Replace your usual rice or pasta side dish for a colorful salad
- Instead of eating processed snack foods, snack on vegetables such as celery, carrots, snow peas, cherry tomatoes or edamame along with a spicy hummus dip or peanut butter
Another tip is to try different ways of cooking your vegetables – you’ll add variety and may even enjoy them more! That way you’ll end up eating more. (I didn’t like cauliflower until I roasted it.) Roasting vegetables is a delicious way to enhance both nutrition and flavor. Check out our recipes for Spicy Roasted Broccoli and The Incredible Cauliflower! And many vegetables are also high in protein – make sure you read our post on 10 High-Protein Plant-Based Foods to find out about those that have the most.