How to Eat More Fruits & Vegetables
Did you know that, according to the CDC, only 1 in 10 adults gets the recommended serving size of fruits and vegetables a day? It can seem daunting to try and eat enough fruits and veggies throughout the day, but fortunately, there are some tips and tricks to make it more manageable. If you’ve been wondering how to eat more fruits and vegetables, this one is for you! Read on to learn more.
Just what is a “serving size” of fruits and vegetables? Is it one cup? Two cups? Mayo Clinic classifies a serving size of fruits and vegetables as anywhere between 4 and 6 ounces. The best way to measure this is with a digital scale so you can see just how much you’re eating. Their 1-2-3 rule helps as well:
- 1 serving with breakfast
- 2 with lunch
- 3 with dinner.
And, if you’re looking for more ways to eat your recommended serving, you’re in luck! There are so many creative things you can do with fruits and veggies to incorporate them into your meals. Gone are the days of just steaming or boiling vegetables. Check out a few of our favorite ideas below:
- Make healthy overnight oats with good-for-you fruits like blueberries, strawberries, and cherries.
- Making pancakes or waffles on a weekend morning? Mix berries into the batter or serve as a topping.
- Add onions, peppers, and leafy greens to your morning eggs.
- Top your favorite cereal with apples, bananas, and blueberries.
- In a rush? Grab a piece of fruit for a quick on-the-go meal rather than a donut or pastry.
- If you’re going out to lunch (or dining at Sidewalk Chef Kitchen!), ask for extra vegetables on the side.
- Use those leftovers from last night’s dinner as a side for your lunch.
- Add some extra leafy greens to your sandwich or wrap.
- Throw some frozen fruits into a smoothie for a quick lunch on the go.
- If you’re making a salad for lunch, aim for at least three cups of leafy greens. Add some more vegetables like Brussels sprouts, onions, or carrots to your salad for an extra serving!
- Aim for at least two different vegetables with your meal. For easy meal prep, chop up some of your favorite vegetables like red onion, zucchini, Brussels sprouts, and butternut squash, arrange on a pan and drizzle with olive oil, salt, pepper, and garlic. Bake at 425 F for 20-25 minutes, until just roasted.
- Stock up on frozen fruits and vegetables to add to busy weeknight dinners.
- Grill in-season vegetables while you still can. Grilled pineapple and peaches are two of our favorites that pair well with just about any protein.
- Try out our Heat & Eat Meals for dinner one night – freshly made and perfectly portioned meals with protein and high-fiber vegetables.
- Eat fruit for dessert! Try out chocolate-dipped cherries and strawberries, homemade strawberry ice cream, and blueberries with whipped topping.