Easy ways to increase your fruit and vegetable intake
Fruit and vegetables contain a large number of nutritional benefits, including vitamins, minerals, antioxidants, and fibre, while being low in calories and fat. Eating a diet rich in fruits and vegetables can help you maintain healthy cholesterol and blood pressure levels, reducing your risk of developing heart disease and type 2 diabetes. Because of this, they are an essential part of a healthy diet, and it is therefore important to consume your recommended daily amount. If you are looking for ways to increase your fruit and vegetable intake, here are 5 quick and easy methods to do so.
1. Start with breakfast
Both dried and fresh fruit can be easily added to your existing breakfast meals to help you pack more portions into your day. Fruit can be added to porridge, cereals, and muesli, or served scattered upon pancakes and muffins. Grilled tomatoes and mushrooms also make a great addition to savoury breakfasts!
2. Add fruit and veg to your favourite meals
Start small and try adding fruit or vegetables to your existing favourite dishes. Add vegetables to a pasta dish, pizza, a sandwich, or soup, and add fruit to a salad, smoothie, yoghurt, or toast to easily increase your intake without having to learn new recipes.
3. Bring fruit and veg as on-the-go snacks
If you are on the go regularly, why not take a fruit or vegetable with you for a snack instead of grabbing a chocolate bar? A simple banana, yoghurt with mixed berries, or a fruit granola bar all make a great quick fix and contribute towards your five-a-day. Similarly, carrot and pepper sticks with a hummus dip work well as a savoury alternative.
4. Try a hidden veg smoothie
Although many smoothies do contain a large amount of sugar, adding greens like kale or spinach into a strong, fruit flavoured smoothie is an easy way to increase your intake if you are not so much of a vegetable lover! Experiment with flavours until you find your perfect fruit/veg smoothie hybrid, but do remember that 150ml of smoothie will only count as one of your five a day.
5. Plan ahead
Having pre-planned lunch and dinner ideas in mind can save you both time and money, and also encourage you to eat healthier. If you are on the go, packing yourself a nutritious lunch in advance can encourage you to resist the temptation of purchasing a shop-bought sandwich, and can help you add another portion of fruit or veg into your day. Similarly, planning your dinners for the week in advance can ensure they are full of nutritious fruits and vegetables.
Further information on the benefits of fruits and vegetables can be found here. To find a range of easy, nutritious recipes, visit our Cooking at Home blog.