Fitting Veggies Into Your Day

by Tracey Shaffer, RDN, LD
 

     Do you get enough fruits and vegetables? Look at your plate. Is half of your plate full of fruits and vegetables at each meal? The recommended number of servings of fruits and vegetables is 5-9 servings per day. If you meet the recommendation, you are one of the few.
     Most Americans do not get the recommended daily dose. Fruits and vegetables contain essential vitamins and minerals along with fiber that make up the base of a healthy diet.
Try the tips below to start adding more fruits and vegetables to your day.
      Keep visible reminders. If you don’t see it, you won’t choose to eat it. Make fruits and vegetables readily available to eat. Place a fruit basket on the counter and make sure cut-up fruits and vegetables are the first thing you see when you open the refrigerator.
     Dip it. Offering a dip on the side can make fruits and vegetables much more appealing. For a quick veggie dip, mix plain yogurt with a Ranch seasoning packet. For a fruit dip, mix vanilla yogurt with a little peanut butter and cinnamon.
     Blend it in. Smoothies are a perfect opportunity to add more fruits and vegetables to your diet. Blend plain Greek yogurt, frozen fruit of your choice and spinach together and you’ve got a tasty smoothie that is also healthy and fiber-filled!
     Mix them in.  Next time you make mashed potatoes, steam up some cauliflower and mash it right into the potatoes. Puree vegetables into soups or grate carrots and apples and mix into muffins. Get creative! There are many ways to sneak fruits and vegetables in your favorite dishes.
     Use as snacks. When you’re on the go, keep apples and oranges in your car. Or have carrot sticks and hummus when a snack is needed before dinner. Fruits and vegetables can be just as portable as other high-sugar, convenient snacks.
     Eat the ones you like. If you are convinced that you hate all fruits or vegetables, pick the ones you like and stick with them. Vegetable haters might not like peppers or tomatoes, but they may like salsa. Salsa can spice up about any meal!