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7 Ways to Increase Intake of Fruits and Vegetables



Fruits and vegetables are delicious and rich in antioxidants, vitamins, minerals, and fiber. These foods are natural multivitamin packages that combine diverse flavorings from the earth’s kitchen with the all-natural vita-minerals from nature’s lab. Increasing fruit and vegetable intake helps with weight loss and reduces the risk of cancer and other illnesses. With the current health crisis, we are in right now, it is the most perfect time to start adding more fruits and vegetables into your daily diet to keep the body’s immune system strong.


1. Try out different fruits.


One of the common reasons some people do not like eating fruits is because they only tried the most common ones that they have been eating since childhood. We are talking about such staples as bananas, apples, and oranges. While the three fruits mentioned are delicious and certainly delicious, there is a vast array of fruit flavors many people have not tried yet.


Mangoes, dragon fruit, guavas, papayas, starfruit, and many others may become your favorites if you taste them. Every time you visit a grocery store, take a little detour to the fruit stands and try out fruits you have not tried yet.


2. Make some fruit and vegetable salad.


Who can resist the aroma of mixed fruits and veggies in a bowl? Fruit and vegetable salad is perhaps the healthiest way to enjoy desserts. While it is healthy and flavorful, making one is also very easy. There are many fruit and vegetable salad recipes online that you can try so you don't easily get bored with just one mix of health-giving goodness. Have a fruit or vegetable salad with your lunch or dinner.


3. Make fruit smoothies and slushies.

Different fruit combinations can be turned into refreshing beverages. To retain the fiber, make a smoothie by blending whole fruits.


Some people don’t eat fruits and vegetables because it is time-consuming as well as tiring. Juicing solves that problem. Juicing extracts all the juice from fruits and vegetables and releases them into a refreshing healthy drink. Try low-sugar fruits and include vegetables. Some examples of low-sugar fruits for juicing are strawberries, oranges, and honeydew melon.


4. Add vegetables and fruits to most or every main dish.


Read interesting vegetable recipes online and try new cooking techniques to make vegetables and even fruits more appealing. Vegetables and fruits can be added to the main dishes. Look for rice bowl or pasta recipes that include veggies. You can also search for vegetarian recipes. You can steam, grill, saute, stir-fry, or boil vegetables. Fruit slices like apples and avocados can be added to sandwiches, along with vegetables like cabbage, spinach, onion, peppers, or carrots.


To make it even easier for you to remember how much vegetables or fruits to consume per day, make it a rule to fill half of your plate with vegetables or fruits at every meal.


5. Buy fruits and veggies in season.


Fruits and vegetables can be expensive too, but only if you buy them off-season. Make a list of vegetables that are abundant in certain months and plan your menu based on it. During its harvest season, each particular vegetable will often be sold at lower prices. This is also the best time to make dried fruits for snacks.


6. Make vegetable-based soups.


Make vegetable-based soups by cooking them into broth or pureeing them. Veggie-based soups are a quick way to consume multiple vegetable servings at the same time


7. Replace meat with vegetables.


You don’t have to go completely vegetarian to increase your intake of veggies, but you can replace some meat in your diet with vegetables. Some great alternatives to meat in terms of taste are tofu, mushrooms, eggplant, lentils, beans & legumes, cauliflower, and nuts.


Make it a commitment to eat more fruits and vegetables


If you want to get into the habit of eating fruits and vegetables to live a healthier and happier life, you need to make it a goal until it becomes a habit. Remind yourself every day that you are going to eat vegetables and fruits at every meal. It’s a healthy habit that results in good health.


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