Did you know that roughly 12% of US adults eat the recommended amount of fruit per day? Even worse, about 9% of adults meet the recommendation for vegetable consumption in the US.
These are worrying facts because eating more fruits and vegetables can keep a wide variety of diseases at bay. A healthy diet based on veggies also reduces healthcare costs. Americans seem to like tomatoes, but did you know that there are many other types of veggies you can incorporate in your daily diet?
If you don’t have much time to cook but want to add more fruits and veggies to your regular meals, keep reading this article. You’ll find a few easy ways to make your dishes more delicious and healthier!
Top Ways to Incorporate More Fruit and Veggies in Your Daily Diet
The vegetables and fruits you can find in supermarkets are rich in antioxidants, vitamins, and minerals. You simply cannot ignore them, even if you take a multivitamin supplement. Here’s how you can enjoy more vegetables without transforming into a professional cook.
1. Take Advantage of Canned Veggies
Although most specialists recommend eating fruits and veggies raw, you can go with canned ones instead of none at all. There are some canned veggies such as beans and broccoli with no added salt.
These are ideal for salads and quick meals because you don’t have to prepare them at all. You just open the can and pour them on your meals to be enjoyed with your family and friends.
Best of all, canned veggies have a long shelf life, so you create your own personalized reserve in your pantry. Sometimes it happens that you have almost nothing in the fridge to eat, so canned veggies can save the day in a healthy way!
2. Go for Frozen Veggies
In a similar fashion, frozen veggies can also be a lifesaver. Most of these vegetables are frozen right after they have been harvested, so they preserve their nutrients and minerals.
You can go for beans, spinach, broccoli, cauliflower, etc. You can stock up on frozen veggies in your freezer and take them out whenever you’re in the mood for some fresh vegetables.
3. Make a Habit of Eating Bananas
A banana is one of the most delicious fruits out there, and it’s full of antioxidants, potassium, and other minerals. Best of all, you don’t need a knife to slice this fruit, you just take the peel off and enjoy. You don’t even have to wash it or wash your hands before eating a banana, making it ideal for busy people who are always on the run.
As a good rule of thumb, buy a large batch of bananas once or twice a week. Each day, grab 2 of them and put them in your bag. Whenever you’re hungry, you just take one out and eat it, even if you’re at work or school.
4. Prepare Certain Veggies in Advance
Instead of having to wash and cut your fruit and vegetables each time you’re hungry, you can prepare all of them at the end of the week. By doing so, you save a lot of time, effort, and have delicious meals to enjoy throughout the next week.
For example, mushrooms can be washed and prepared on Sunday to be eaten during the next few days. You can do the same thing with broccoli, cauliflower, spinach leaves, and cabbage. Put them in special containers and cover them with plastic bags. You can also make salads and have them ready throughout the week.
5. Wash Fruits and Have Them as Accessible as Possible
One of the main reasons why people don’t eat more fruit is because they’re too lazy to wash and prepare them. You can prevent that by preparing some fruits in advance. For example, wash a batch of several apples, grapes, pears, and peaches. Put them in a large fruit bowl and have them on the table in the living room.
Keep some fruits on the table in your kitchen, and if you have a home office, make room for a fruit bowl full of delicious fruits there as well. The more accessible you make these fruits for you, the higher your chances to eat them. It will come a moment when you’re in the mood for a snack and a colorful, delicious apple will definitely wink at you!
You might also be happy to find out that eating more fruits will protect your teeth against decay and discoloration, so you might not need to have a dental implant in the future.
6. Have a Salad When You’re Eating Out
A lot of people tend to eat in restaurants and food joints because they’re too busy to cook at home. This is not necessarily a bad thing, but remember that you should be mindful about your health too. For example, each time you eat out, order a salad with whatever main dish you’re having.
If you’re in the mood of chicken wings, have a salad with that. If you want to eat beef, ask for cabbage or cucumber salad. If you’d love some mashed potatoes, order a tomato salad as well.
You got the idea. This little trick will help you get more vegetables in your stomach without necessarily giving up on your favorite foods.
7. Go for Seasonal Veggies and Fruits
Once or twice a month, it won’t be a bad idea to visit the local farmers’ market and see what delicious seasonal fruits and veggies they are selling. Some of these products might come at reduced prices, and they usually have more flavor and a better taste than the veggies and fruits you can find a supermarket.
Ready to Improve Your Health?
Eating healthy shouldn’t feel like a chore or something that makes you feel uncomfortable. You can put these tips into practice to incorporate more fruits and veggies into your daily diet in an easy and seamless way.
If this article sparked your interest, check out the other posts on our blog that talk about nutrition, diet, health, and how to live a better life!