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Quick Tips: Adding Fruits and Vegetables to Your Diet

Quick Tips: Adding Fruits and Vegetables to Your Diet

Getting Started

Eating more fruits and vegetables is a great way to improve your nutrition. These tips can help you get started.

  • Make it easy.
    • Keep a bowl of fruit within easy reach at home and at work so that you can grab a piece of fruit when you're hungry.
    • Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on preparation time.
    • Use the microwave to quickly cook vegetables.
    • Keep dried fruit on hand for a snack that is easy to take with you when you're away from home.
  • Be creative.
    • Mix sliced fruit or frozen berries with yogurt or cereal.
    • 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 colorful vegetables, such as red cabbage, carrots, and bell peppers, to green salads.
    • Top salads with dried cranberries or raisins or with sliced pears, oranges, nectarines, strawberries, or grapefruit.
    • Add extra vegetables to pasta sauces and soups. Try grated zucchini or carrots, spinach, kale, and bell peppers.
    • Add vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavorful choices.
  • 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 until 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.

Related Information

Credits

Current as of: October 7, 2024

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: October 7, 2024

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 2024 Ignite Healthwise, LLC.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.