Incorporating fruits and vegetables doesn’t have to be a challenge; taking small consistent steps each day can be significantly beneficial for overall well-being.
According to MyPlate.gov, as a general guide, we should be consuming about 1 cup of fruits and 1 cup of vegetables each day. We should be eating one of the two, if not both, at every meal to spread it out throughout the day. There may be days when it is not possible to eat fruits and vegetables at every meal, start by trying to eat the rainbow.
The more variety you eat, the more nutrients you get.
Easy Tips:
- Make Your Own Fruit Popsicles
Skip the store-bought versions! Blend fresh or frozen fruits like strawberries, mango, or watermelon and freeze them into fun, healthy popsicles. - Prep a Veggie Tray at the Start of the Week
Chop up veggies like carrots, cucumbers, bell peppers, and celery. Keep them in the fridge for quick, nutritious snacks all week long. - Try a Chopped Salad Like the Green Goddess
Finely dice leafy greens, cabbage, cucumbers, and more into a flavorful salad that’s perfect as a dip with chips or as a side dish. - Boost Pasta Sauce with Hidden Veggies
Blend in vegetables like spinach, carrots, zucchini, or mushrooms for a nutrient-packed sauce that even picky eaters will enjoy.
- Upgrade Your Smoothies
Toss in leafy greens like spinach or kale, along with frozen or fresh fruits, for a fiber-rich and vitamin-boosted drink. - Start Small: Add One Serving a Day
Begin by adding fruits or veggies to just one meal a day. Gradually increase to include them in every meal for better balance. - Diversify The Plate
Incorporate different color fruits and vegetables to ensure there is diversity in the nutrients and materials that you are consuming. - Get Creative
Add carrots or zucchinis into baked goods, sneaking in nutrients and fiber into a sweet treat can be easy.
References
- Citytv. (2015, March 18). Tips for eating more fruits & veggies [Video]. YouTube. https://youtu.be/lx7PXZzjuKE
- Clark, N. (2016). Fruits + Veggies: Do You Eat Too Few? American Fitness, 34(1), 66–67.
- U.S. Department of Agriculture. (n.d.). Vegetables. MyPlate. Retrieved June 17, 2025, from https://www.myplate.gov/eat-healthy/vegetables
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