Adding more fruits and vegetables to your diet is easy. It just requires extra thought, planning and the desire to meet the goal. The benefits of diets rich in fruits and vegetables are well known: Weight and appetite control, lower blood pressure, a likely reduced cancer risk, fewer digestive problems and improved blood sugar and cholesterol regulation. According to "Today's Dietitian," the latest dietary guidelines for Americans recommend from 4 to 13 servings of fruits and vegetables per day. Only about 10 percent of Americans eat that much, however.
Step 1
Frequent the farmers market. This is one of the best places to find and sample new fruits and vegetables and bring home wonderful new flavors to enjoy. Usually the produce is locally grown and therefore in season. Often the sellers offer samples, where you can try new foods along with your usual staples. It helps to have a recipe in mind but if you don't, ask the seller for ideas on how to cook a certain vegetable.
Step 2
Sample different cuisines and consider shopping ethnic markets as well. They have different foods available that you may not be familiar with, and many cultures eat vegetables and fruits more frequently and in different ways. For instance, Indian, Thai, Chinese, African and Latin cultures use vegetables as a focus of many entrees instead of relegating them to a side dish.
Step 3
Try new recipes that are fruit- and vegetable-based, or incorporate them into old standbys. For instance, add prunes, cherries or apricots to baked chicken to soak up the cooking juices, or add pureed zucchini, tomato or carrots to meatloaf. Canned vegetables are easy to puree because they are usually softer, but if you are salt-sensitive, consider rinsing them off first.
Step 4
Choose a vegetarian meal at least once a week. Tofu, beans, and hummus are great protein sources.
Step 5
Stash dehydrated and dried fruits and vegetables at work or in a "snack box" in the car. Adding dried or dehydrated fruit to granola snack packs is also a way to get more fruit into your diet.
Step 6
Keep your pantry well stocked with favorites. If you like apples, for example, make sure they are always around and then find unusual ways to use them. Apples are wonderful as a component of dessert, in salads, chopped up, and sauteed with rice and raisins. They also hold onto a dip quite nicely. Wash your favorites ahead of time so they are an easy grab, and keep them in a nice bowl on your table as a decoration.
Tips and Warnings
- Fresh is great, but frozen fruits and vegetables are just as healthy. Offer fresh fruit and vegetable salsas and vegetables with dips to liven up a meal. Watch portion sizes of dried fruit by adding it to homemade trail mixes in small containers so you are not tempted to overeat.
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