10 Ways to Get More Fruits and Veggies in Your Diet

10 Ways to Get More Fruits and Veggies in Your Diet

Since life is so busy it is easy to forget how important it is to eat enough fruits and veggies daily. However these nutrient dense foods are necessary to stay healthy and happy. Eating more fruits and vegetables is a great way to start if you want to boost your immune system, improve your stomach or feel more energetic. Here are ten simple and practical ways to eat more of these essential foods.


1. Start Your Day With A Smoothie

The easiest and tastiest way to eat more fruits and vegetables is to start the day with a drink full of nutrients. Pick your best fruits like berries, bananas and mangoes. Add some leafy greens like spinach or kale and a liquid base like almond milk or coconut water. Blend until smooth. Smoothies not only save you time and make life easier but they also give you a lot of vitamins, minerals and enzymes to start your day off right.


2. Swap Out Snacks For Fresh Produce

Fresh fruits and vegetables are a better snack choice than processed foods like cookies and chips. For a quick lunch during the day, keep a bowl of carrots, cucumbers , bell peppers and other vegetables that have already been cut up in the fridge. In the same way instead of sweet treats high in sugar try apple slices with nut butter or frozen grapes. By making these simple changes you’ll not only meet your wants but you’ll also give your body the nutrients it needs.


3. Incorporate More Plant Based Meals

Another good way to eat more fruits and vegetables is to include plant based meals. Try out meatless or vegan recipes that use a lot of different colored fruits and vegetables as the main ingredients. Many options involve filling soups, veggie stir fries, grain bowls and pasta meals packed with vegetables. Plant based meals are better for you and the earth and can help you leave less carbon footprint.


4. Get Creative With Meal Prep

Prepping meals is a great way to ensure you always have healthy food during the week. On the weekends cut up various fruits and vegetables and put them in bags so they’re easy to grab and go. To make your meals more exciting and tasty you can also try cooking them in different ways like baking, grilling or steaming. When you’re hungry you’ll be more likely to reach for your fridge full of already cut fruits and vegetables. This will help you meet your daily intake goals.


5. Sneak Veggies Into Your Favorite Dishes

You can sneak fruits and vegetables into your best meals to get extra nutrition if you prefer to eat less of them on their own. For instance you can blend veggies like broccoli zucchini or carrots and add them to soups, sauces and casseroles to make them taste better and give them more nutrients. You can also add a lot of fresh veggies to meals like omelets, sandwiches and wraps to make them bigger and give them more crunch and structure.

You can quickly eat more fruits and vegetables without even realizing it if you get creative with cooking.


6. Explore Local Farmers Markets And Produce Stands

Not only is going to a local farmers market or produce a great way to support local businesses and farms but it is also a great way to find a wide range of fresh in season fruits and vegetables. Talk to the sellers and look around the stalls to learn more about where your food comes from and how it was made. You might even find fruits and vegetables you have yet to try. Adding more locally grown food to your diet will make your food taste better and fresher and help farmers in your area use safe growing methods.


7. Experiment With Different Cooking Methods

One way to get a lot of different fruits and veggies into your diet is to try cooking them in various ways. Some veggies taste great raw but others are better after being cooked. For a tasty side dish roast veggies like broccoli sweet potatoes and Brussels sprouts with olive oil and your favorite spices. For a quick and healthy addition to any meal you can also saute fresh greens like spinach or Swiss chard with garlic and lemon. By cooking your fruits and vegetables differently you can keep your meals exciting and tasty while getting health benefits.


8. Keep Fruits And Veggies Visible And Accessible

People often say out of sight out of mind which is valid for fruits and veggies. Keep these healthy things out in the open and accessible to encourage yourself to eat more. Put cut and washed fruits and vegetables at eye level in the fridge so they are the first thing you see when you open the door. Apples, oranges and bananas in a bowl should be kept on your counter for a quick and easy snack. Because they are easy to get fruits and vegetables will be more likely to be part of your meals and snacks throughout the day.


9. Get Social With Your Meals

Eating meals with others can help you make better food choices like eating more fruits and veggies and eating with other people whether family friends or coworkers is more fun and rewarding. Have a potluck party where everyone brings a dish with their favorite fruits and vegetables. You can also join a cooking club or take cooking classes with friends to learn new recipes and cooking methods. Making meals a social event will not only help you try new foods but it will also help you choose healthy foods.


10. Set Realistic Goals And Track Your Progress

If you want to eat more fruits and vegetables, setting attainable goals can help you stay motivated and on track with your diet changes. Figure out how many pieces of fruits and vegetables you eat every day as a start and make it your goal to slowly eat more of them over time. One meal a day should have an extra helping of fruits or vegetables. Start slowly and work your way up from there.

A food log or smartphone app can also help you keep track of your progress and keep an eye on what you eat. No matter how small, enjoy your wins along the way and don’t be too hard on yourself if things go wrong. Remember that everything you do helps your health and well being in the long run.



Eating more fruits and veggies is a tasty and satisfying way to improve your health and energy. You can quickly eat more and get the benefits of a healthy diet by doing easy things like planning your meals ahead of time, trying new ways to cook and asking for help from people in your community. Regularly making small changes will improve your health and you will learn to appreciate the wide range of tastes and health benefits that fruits and vegetables offer. Today take the first step toward a better you and enjoy the ride to a fuller life.