Quick Tips: Adding Fruits and Vegetables to Your Diet

Getting Started

Eating more fruits and vegetables is a great way to improve your nutrition. These tips can help you get started.

  • Make it easy.
    • Keep a bowl of fruit within easy reach at home and at work so that you can grab a piece of fruit when you're hungry.
    • Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on preparation time.
    • Use the microwave to quickly cook vegetables.
    • Keep dried fruit on hand for a snack that is easy to take with you when you're away from home.
  • Be creative.
    • Mix sliced fruit or frozen berries with yogurt or cereal.
    • Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
    • Make fruit smoothies by blending together fresh or frozen fruit, fruit juice, and yogurt.
    • Add dried or fresh fruit to oatmeal, pancakes, and waffles.
    • Add colorful vegetables, such as red cabbage, carrots, and bell peppers, to green salads.
    • Top salads with dried cranberries or raisins or with sliced pears, oranges, nectarines, strawberries, or grapefruit.
    • Add extra vegetables to pasta sauces and soups. Try grated zucchini or carrots, spinach, kale, and bell peppers.
    • Add vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavorful choices.
  • Pump up the flavor.
    • Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
    • Toss raw or cooked broccoli and cauliflower with low-fat Italian dressing and Parmesan cheese to make a flavorful side dish.
    • Roast vegetables and fruits to bring out their flavor. Just drizzle them with a small amount of olive oil, and bake until tender.
    • Season cooked vegetables with lemon juice and a small amount of olive oil. For extra flavor, add fresh herbs such as basil, tarragon, and sage.
    • Try baked apples or pears topped with cinnamon and honey for a delicious dessert.

Related Information

Credits

Current as of: February 28, 2023

Author: Healthwise Staff
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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