5 easy ways to get more fruits and veggies into your diet

It’s no secret that fruits and vegetables are essential to a healthy, balanced diet. They’re rich in nutrients like vitamins, minerals, and fibre, which support your overall health, your immune system, and your digestion, and they can help to reduce your risk of chronic diseases like heart disease, diabetes, and some types of cancer. But even when you understand the benefits, sometimes it can be tough to get enough fruits and veggies into your diet. Here are some simple ways to incorporate more fruits and vegetables into your diet on a daily basis:
 

1. Add fruits and veggies to your breakfast. Consider adding sautéed veggies to your morning omelette, or mix some berries into your yogurt parfait. You can also easily get a couple of servings of fruits and veggies in by starting your day with a simple, balanced smoothie. Fruits like berries, mangoes, bananas, peaches, cherries, pineapple, and kiwi add sweetness and flavour, while veggies like cucumber, cauliflower, zucchini, and sweet potato can often be added in without significantly changing the taste. You can also throw a handful of leafy greens like baby spinach into your smoothie for an added serving of veggies, or some avocado for healthy fat and fibre. Tip: Make sure to include a quality protein source in your breakfast to support your body and keep hunger at bay.
2. Spice up your salads. If you’re used to making simple salads with only a few ingredients, try adding in some different veggies — and even fruits — to spice things up and get a larger variety of nutrients into your diet. If your base is usually lettuce, cucumber, and tomato, why not try adding in some chopped up broccoli, sweet peppers, onion, celery, carrots, or radishes? You can also throw in fresh fruits like strawberries, apples, peaches, and melon for a little sweetness.
3. Substitute your spreads and dips. Instead of using mayonnaise or butter as a base for sandwiches, wraps, or toast, consider using a veggie-based spread like mashed avocado, hummus, chimichurri, roasted red pepper spread, or baba-ganoush instead. You can also use these spreads as dips for raw veggies instead of using cream- or mayo-based dips. Tip: If you’re buying a veggie spread or dip instead of making it at home, make sure to read the label. Consider the serving size listed, and try to go for options that are higher in fibre and lower in sodium, saturated fat, and added sugars.
4. Mix grated or pureed veggies into meals whenever possible. Consider “hiding” veggies in meals they wouldn’t typically be found in. For example, you can add shredded carrot, sweet potato, or mushroom to your homemade burger mix, or add finely diced mushrooms into your spaghetti sauce. You can also try mixing finely chopped cauliflower into your homemade mac and cheese, or adding finely grated carrot or spinach into homemade meatballs.
5. Enjoy more fruit-based snacks and desserts. Consider popping some banana slices, grapes, or berries in the freezer and taking them out when you feel like a cool, sweet treat. You can also serve fresh, colourful fruit with yogurt and a little drizzle of dark chocolate or peanut butter for a healthy, refreshing dessert.

 
Eating plenty of fruits and veggies is just one component of a healthy diet. If you’re a BF&M health insurance customer and you want to learn more about nutrition and healthy eating, sign up for our next Eat Right for Life educational series with Registered Dietitian Monica Texeira.