[Wellness Wednesday] 11 Easy Ways to Eat More Fruits and Vegetables https://reclaiminghopecoaching.com

[Wellness Wednesday] 11 Easy Ways To Eat More Fruits and Veggies

Welcome back to Wellness Wednesday! Do you ever find it challenging to get enough fruit and vegetables in your diet? We all know we need to eat lots of them, but sometimes it’s just hard to come up with ways to make sure we’re getting as many as we need.

Just how many servings of fruit and veggies do we need, anyway? No surprise here, it varies from person to person. If you’d like to know the recommended amounts for you you can go to https://www.choosemyplate.gov/fruit (for fruits). Click on the Daily Fruit Table tab to see the recommended number of servings. For veggies, just go to https://www.choosemyplate.gov/vegetables and click on the Daily Vegetables tab. Both of these tabs lead to tables that are broken down by age groups to help you make sure you’re getting the right number of servings for the stage of life you’re in.

Now that we know how many we need, let’s look at ways to get enough of them.

Easy Ways To Add More Fruits And Veggies

  • Store your fruits and veggies up at eye level instead of in the crisper drawers. Have you ever been to the Farmer’s Market or Grocery Store and loaded up on fresh fruits and vegetables, only to throw them away a week or two later? That used to happen to us all the time. We would put it in the drawers and forget all about it. Now I keep the produce up where we see it every time we open the refrigerator door. That keeps us from forgetting about it and letting it go bad before we can eat it.
  • When you purchase fruit or vegetables that need to be prepped, do it when you get home from shopping, (or if, like me, shopping takes your last ounce of energy, make a point to do it the next day). This not only helps you eat more of “the good stuff,” it can help cut down on your meal prep time each day.
  • When you’re prepping your fruits and veggies, cut some of them to have as snacks and store them in air-tight containers. You could even divide them up into snack-sized servings so all you have to do is grab and go.
  • Use vegetables in your dips. Spinach dip is one great example of a way to get a little extra veg – Just mix 16 oz. of light sour cream with a 10 oz. package of thawed and squeezed dry frozen spinach, a can of water chestnuts (finely chopped), and a package of Hidden Valley Ranch dressing mix and you have a delicious dip for whatever veggies you want to dip. If you’re an eggplant fan, Baba Ghanoush is another great veggie dip that’s made with vegetables. For another dip that includes veggies, check out my Mediterranean Dip.
  • Add extra vegetables to soups. Of course, you could also just add a cup of vegetable soup to a meal.
  • Add chopped veggies to your morning eggs. Some veggies that go great with eggs are broccoli, spinach, onions, peppers, and mushrooms. I usually sauté the veggies for a few minutes before I add the eggs in order to let them cook some and so that I can pour off any water they release so the eggs don’t get runny.
  • Puree leftover vegetables and add them to sauces. This not only adds more vegetables to your meal, it can add more flavor as well. I love to add roasted mixed vegetables to my spaghetti sauce to give it more depth of flavor.
  • Try veggie “noodles” instead of regular pasta. If you have a spiralizer, you can make noodles out of all kinds of different vegetables. One of my favorites is noodles, made with zucchini. They cook quickly and taste delicious!
  • Mash up avocado and use it to replace mayonnaise as a spread on sandwiches. Of course, you can just skip the sandwich part and have avocado toast if you like.
  • Drink green smoothies. This is a great way to get fruits and vegetables, and unlike juicing, with the smoothies, you get the whole fruit and green leafy vegetable. This gives you that all-important fiber.
  • Keep some frozen vegetables on hand for those times you don’t have fresh ones available. Frozen vegetables are just as nutritious as fresh ones, and are often cheaper and more convenient (especially since they’re usually already cut up for you).

Getting enough fruit and vegetables in our diets can often feel like a struggle, but with a little planning and creativity we can make it easier. Our bodies will thank us for it!

What are some of your tips for getting more fruits and veggies in your diet? Please share!

Blessings,

~Terri

Sources:

https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

https://www.choosemyplate.gov/fruit

https://www.choosemyplate.gov/vegetables 

25 comments

  1. Great post! With the lack of energy and frequent stomach issues, it can be really hard to eat properly and ascertain you get all your fruits and veggies in!! Thanks for some great tips! I especially love the one about puréeing older veggies-I make soup!!!

    1. Thanks so much Stacey! I know what you mean about the stomach issues making it hard…. I really have to be careful what I eat and when. I’ve had to get creative with how to get them in and combine them with things that keep my tummy happy. Making soup with the pureed veggies is a great idea! Blessings to you!

    1. That’s great to hear Marie! I’m glad to know you’re getting your fruits and veggies most days. How are you doing sweet friend? I’ve had to take a little break due to pain this last couple of weeks and I’m still catching up….

      1. Terri, I’m sorry to hear your pain level has flared but glad you are putting your needs first! That’s valuable as it encourages us to do likewise. Thanks for asking, I’m almost afraid to say I feel better than normal, in case I jinx myself! Xx

      2. I know what you mean about not wanting to jinx yourself Marie…. I do the same thing – I’m kind of scared to ever say I feel good just in case ha ha! Have a lovely day my friend!

    1. Ha ha…. That should qualify as another serving of fruit, shouldn’t it?😁 Thanks for stopping by! Enjoy your chopping!

  2. I like your idea of pre prepping Terri, I used to do that when my girls were at home but had completely forgotten about it. Yes, I would need to do it the next day too 😉
    Bless you,
    Jennifer

    1. Thank you Jennifer! It really does help me do better with eating my veggies. On those days when I don’t feel like standing there cutting up vegetables I can just grab them out of the refrigerator. Blessings to you!

  3. I have to be more careful with fruits & veggies now with my stoma but I’m trying to find ways around it. Making smoothies is something I’ve considered too, but we only have this big old clunky mixer thing so I’ve been tempted to get one of those cheaper alternatives to a Nutribullet, to test it out and see how it goes. Having fruits & veggies where they can be seen is a good idea, and having some frozen options in stock is so useful.
    Fab tips, Terri! You’ll have us all eating the colours of the rainbow with delicious fruits & veggies in no time 🙂
    Caz xx

    1. Thanks so much Caz! You know your body best, and you also know more about what you can and can’t tolerate with your stoma for sure. I really like my Ninja version of the Nutri-Bullet. I can’t even remember what it’s called right now, but it works great. It’s exceptionally noisy though. The dogs don’t like it when I make smoothies.😊 Of course, it probably doesn’t help that I use frozen fruit (to make the smoothies thicker). I’m sure that makes it even noisier, but I feel like I’m getting dessert even though I’m drinking greens and fruit.😊 Hope you’re doing well!

      1. I use the little Ninja too! My dogs no longer flinch! You can get the little ones on Amazon Caz! They are the greatest little choppers I’ve ever owned. I have three! Aren’t they great, Terri?😊🎉

      2. Yep, I have the full-size blender also, and that thing is powerful!😁

  4. Terri! Why have I never added vegetables to my omelet? Why!?!? I needed ideas… I must admit, with so little energy there are times I get the precut veggies and fruits… really expensive but I know eating healthy is worth the cost. Great post! 😊💜

    1. Kim, I should be asking you why I didn’t think of the precut veggies and fruits! Like you said, they can be expensive, but hey, when your energy levels are low, they’re a great option for getting the good stuff without having to do all that work. Thanks for sharing this idea!

      1. Groovy! I helped!😊 I was shopping one day and sooooo tired, I picked up a salad kit bag, oriental something, chopped salad. And I saw the precut fruit, $5-$6 for a small container and I thought, if I stopped for fast food it’d cost me more for a burger and fries… and the suffering I’d feel after eating crap! So I do treat myself to precut when I can. Why not? 😉

      2. I agree! Two people can barely eat at some fast food places for less than $20, so why not spend that money on something that’s actually good for us? 😁 Hope you’re doing well sweet friend!

      3. I’m back from the lake, I’m now on weekly tues-thurs parent care. They are elderly. I’m doing well, not flaring this time but exhausted! One day to recoup and should be back on track… used to take me three days! This is a major step in the right direction for me… wahoo!

      4. Wow, that sounds great Kim! I’m so glad your recovery time is getting shorter. Sometimes I think that’s the best indicator of how we’re doing with our Fibro. We know it’s going to flare from time to time, or the fatigue is going to set in, but when we recover more quickly, I feel we’re making progress. Your parents are very fortunate they have such loving, caring children. Sending hugs!

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