Quick Tips: Adding Fruits and Vegetables to Your Diet
Eating more fruits and vegetables is a great
way to improve your nutrition. It can be as easy as adding fruit to a bowl of cereal
or adding grated carrots and zucchini to pasta sauce. These tips can help you get
Make it easy
Keep a bowl of fruitwithin easy reach on the kitchen
counter or your desk at work so that you can grab a piece of fruit when you're hungry.
packaged, ready-to-eat fresh vegetables and fruits. These cut down on preparation
Keep dried fruit on handfor a snack that is easy to take with
you when you're away from home.
Use the microwave to quickly cook vegetables.
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 them in
the oven until they are 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.
track of how many fruits and vegetables you eat each day. You are more likely
to eat more fruits and vegetables if you write down how many servings you get.
a goal. Start with small goals you can achieve easily. Then set larger goals as
you go. For example, you might want to start by eating one extra serving of fruit
or vegetables a day. When you have achieved that goal, your next goal could be to
include an extra serving of fruit or vegetables at most meals.
Take small steps
Mix sliced fruit or frozen berries with yogurt
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 lots of colorful vegetables, such
as red cabbage, carrots, and bell peppers, to green salads.
with dried cranberries or raisins, or with sliced pears, oranges, nectarines, strawberries,
Add extra vegetables, such as grated zucchini or carrots,
spinach, kale, and bell peppers, to pasta sauces and soups.
Add lots of
vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado
slices are flavorful choices.
Staff Primary Medical ReviewerAdam
Husney, MD - Family Medicine Martin J. Gabica,
MD - Family Medicine Kathleen Romito, MD - Family
Medicine Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
This information does not replace the advice of a doctor.
Healthwise, Incorporated, disclaims any warranty or liability for your use of this