5 Ways to Get More Fruits and Vegetables in Your Diet
There are many benefits to adding more fruit and veggies to your diet, from better health to improved taste and nutrition.
Here are some simple ways to add more fruits and veggies to your diet:
1. Spiralizing vegetables
Spiralizing your vegetables is one way to add more fruit and vegetables to your diet. Spiralized vegetables make a delicious addition to salads, stir-fries, and baked casseroles. In addition, you can spiralize fruit and vegetables into cookies, cakes, and desserts.
If you prefer a raw salad, spiralizing your vegetables can help you hide more of them.
The process also transforms plain, boring salads into colorful, healthy, and delicious dishes.
Spiralized vegetables retain all the vitamins and nutrients while reducing caloric intake. Spiralized vegetables can also make your kids love their veggies!
Try spiralizing carrots, bell peppers, cucumbers, and cauliflower to create tasty veggie noodles. And don’t forget about the delicious flavor that comes from spiralizing.
Try adding some spiralized vegetables to your kids’ favorite dishes for an extra healthy way to add more fruits and vegetables to their diet!
If you want to eat more veggies, spiralize orange, red, or purple ones. They’re full of nutrients, and the color comes from beta carotene and anthocyanin.
You’ll also be reducing your meat intake by eating more vegetables, and a healthier diet is essential to achieving a happier, slimmer you.
Spiralizing your vegetables will allow you to eat more of them without forcibly sacrificing flavor.
There are many types of fruit and vegetables that you can spiralize, from beets to carrots. You can use spiralized veggies to make pasta or stir-fries or even to replace pasta in recipes. And you don’t have to stick to zucchini to eat delicious spiraled veggies.
You can also use spiralized vegetables as a substitute for pasta and add protein to dishes.
2. Roasting vegetables
You can roast a variety of vegetables at different temperatures, but the main goal is to get them as evenly cooked as possible.
To roast a variety of vegetables, keep the oven temperature steady, and remove any seeds or stems from the vegetables before slicing. Peel vegetables, halve them lengthwise, and cut them into one-inch chunks.
Trim the ends. For each vegetable, slice it uniformly to ensure an even roasting.
After cleaning and rinsing, toss with olive oil and sprinkle with herbs. Spread the vegetables on a lightly oiled baking sheet or line it with aluminum foil. Season with salt, and roast until tender.
Vegetables will stay fresh for up to 3 to 4 days if they’re not frozen. Roasting vegetables is a great way to increase your intake of fruits and vegetables, and will keep your kitchen smelling enticingly delicious!
The dry heat of the oven concentrates the flavor of vegetables, softening them and releasing their sweetness.
Roasted vegetables go well with most types of meat and fish, and they add depth and texture to soups, grains, and green salads. Roasting vegetables also makes them easier to digest. You should also use them to add to sandwiches and soups.
If you’re worried about adding new vegetables to your diet, try roasting a few to see which ones you like the most. Roasting vegetables is easy and fast, and it’s a great way to add more fruits and vegetables to your meal.
Another way to get more fruits and vegetables in your meals is to include them in your favorite dishes. Add them to your sandwiches and pizzas, and stuff omelets with greens.
There are plenty of recipes for incorporating fruits and vegetables into your diet, so start with one or two extra per day. And don’t be afraid to experiment – try new fruit and vegetables! Many grocery stores now carry exotic fruits and vegetables.
3. Adding fruit to a smoothie
You may not think of adding fruit to a smoothie as a way to increase your intake of fruits and vegetables, but it can be a great way to include more of them in your diet.
Fruits and vegetables tend to blend together in a smoothie, so they don’t impart their own distinct flavors.
In addition, kids will likely not notice the vegetables or greens, since the smoothie’s flavor will be diluted by the fruit and other ingredients.
Eating at least 2 cups of fruit and vegetables each day helps lower blood pressure and reduces the risk of cardiovascular disease and stroke.
In addition, fruits and vegetables are rich in antioxidants that prevent cell damage and protect against oxidative stress.
Women should aim for two to four servings of fruit and vegetables daily, and one large banana can provide two servings of fruits and vegetables.
Try experimenting with the fruit and vegetables to make your smoothie colorful and delicious. For added nutritional value, you can add fat-free milk or yogurt.
A healthy smoothie has more protein than a shake, and it’s easier to blend frozen fruit than fresh fruit. Fresh fruit adds flavor to the smoothie, and bananas add thickness.
Dark green leafy vegetables like spinach and kale are rich in antioxidants and help prevent constipation and diverticulosis. As a bonus, kale and spinach provide the color and texture of a smoothie.
While fruits are a great source of antioxidants and fiber, green vegetables are also an excellent addition to your smoothie. They are also low in calories and sugar. Kale and spinach contain low-calorie fiber, iron, and protein.
The protein found in these greens can help stabilize your blood sugar and regulate your body’s insulin levels. If you’re not fond of spinach or kale, you can always blend it with some other fruit or vegetable.
4. Adding vegetables to a casserole
Adding vegetables to a casserole is an effective way to increase the amount of fruits and vegetables in your diet while still enjoying a traditional dish.
A single cup of spinach contains half a day’s worth of Vitamins A and K. Kale, which contains high amounts of vitamins A and C, is also an excellent choice for adding extra veggies to a casserole.
The additional vegetable ingredients will also add bulk and texture to your dish.
Casseroles often feature a combination of vegetables and meats. Traditional casseroles include potatoes or grain as well as high-calorie foods. This is especially true during the holiday season.
If you feel a bit squeamish about a certain vegetable, try adding it to your favorite dish. For instance, you can add green beans to your favorite casserole recipe or stuff an omelet with spinach for a delicious snack. Another easy way to sneak more fruits and vegetables into your diet is to add them to your favorite dishes.
Another great way to incorporate more fruits and vegetables into your diet is by making recipes for your family.
Adding fruits to a casserole adds variety and flavor, and many vegetables can be cooked, which can damage phytochemicals, which are beneficial to your health.
Adding vegetables to a casserole can also be a great way to add more fruits to your diet and add more fiber and nutrients to your dish.
5. Adding vegetables to a salad
Adding vegetables to a salad is an excellent way to add a variety of health benefits. Raw vegetables are associated with good mental health, so adding them to your salad will boost your mood. Many people also enjoy the addition of nuts to their salad.
A half-cup serving of almonds, peanuts, and pistachios has nearly 17 grams of protein, and chia seeds and walnuts contain about three grams each. They are also rich in vitamins and minerals.
When deciding what to add to your salad, make it attractive to look at. Choose a brightly colored vegetable, which contains higher amounts of vitamins and minerals.
Brightly colored vegetables are more appealing to the eye, so they may be easier to incorporate into your daily diet.
For added appeal, try adding almonds, chickpeas, bacon, goat cheese, or parmesan to the salad.
Adding meats and fish to your salad is another excellent way to add more protein to your diet. Although you can purchase pre-cooked meats at the grocery store, you may want to cook your own. If you are concerned about the high-fat content of pre-cooked meats, you can choose to cook the meat yourself in a skillet or in the oven.
Regardless of how you cook it, you can always add it to your salad as long as you follow a few basic guidelines.
When preparing a salad, choose leafy greens that are high in water content. Some of these vegetables are especially good sources of water, with up to 92 percent in water. Other varieties are richer in fiber than other types.
These fruits and vegetables are also rich in antioxidants and can help your body fight cancer. Adding vegetables to a salad to get more fruits and vegetables in your diet can help you lose weight and stay healthy.
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