How to Increase Fruit & Vegetable Consumption
It's no secret that fruits and vegetables are chock full of vitamins, fiber, antioxidants and other nutrients that your body needs to stay strong and healthy; however it can be difficult to consume the recommended amount of produce every day when you think of vegetables and fruits as boring and unsatisfying. Fortunately the variety and versatility of these natural foods means that there are endless ways to turn even the most insufferable fruits and vegetables into flavorful and satisfying meals.
Things You'll Need
- A variety of fresh fruits and vegetables
- Spices, herbs, cheese, oil or any flavor-enhancers of your choice
Instructions
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Set aside one hour every week to chop and prepare fruits and vegetables, preferably soon after you bring them home from the grocery store: wash all produce, peel if necessary and cut into bite-size pieces before storing in airtight containers. You're more likely to snack on fruits and vegetables and add them to your meals if they're ready-to-eat.
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Assemble a large fruit salad with your favorite fruits once or twice each week and snack on it every day; a variety of pre-cut fruit is more interesting, tasty and visually appealing than a single piece of fruit.
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Steam and puree vegetables such as potatoes, yams, carrots, cauliflower or turnips and add to the base of soups to provide a thick, creamy consistency without the fat and calories of real cream.
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Shred or dice vegetables and add to pasta sauce as it heats on the stove before serving over pasta or chicken; you'll barely notice the texture and flavor of such tiny pieces of vegetable when they're combined with a flavorful sauce.
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Dip cut-up fruits like strawberries, bananas, raspberries, peaches and cherries into whipped cream or chocolate sauce for a healthy dessert.
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Add a small amount of indulgent foods to your vegetables to turn them into a satisfying snack or mini-meal: top a large baked potato with steamed broccoli and melted cheese; sprinkle brown sugar over a cooked yam and add a small pat of butter; or cut sweet potatoes into long strips, drizzle with olive oil and add a dusting of salt and pepper before baking them into crispy sweet potato fries.
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Try a new vegetable recipe every week. Many cooks use recipes to add flavor to the main meat or pasta course only to serve it alongside bland and boring steamed vegetables; instead, search cookbooks for recipes that put vegetables in the spotlight by adding spices, oils, or other ingredients that make the most of their unique flavors.
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Tips & Warnings
Pick out a new vegetable or fruit from the grocery store every month; nowadays, supermarkets are filled with exotic produce that goes far beyond your basic broccoli and carrots.
