37 Simple Ways to Eat More Fruits and Vegetables Daily

Compared to sweet treats and comfort foods, fruits and vegetables may not make the top of your cravings list. However, these plant-based foods are nutritional powerhouses. Packed with vitamins, minerals, dietary fiber, and antioxidants, fruits and veggies may reduce your risk of various diseases and potentially combat early signs of aging.

While most people understand that fruits and vegetables have health benefits, many still struggle to get enough in their diets. According to the CDC, 90% of Americans don’t get enough vegetables and 87% don’t get enough fruit.

If you’re wondering how to eat more fruits and vegetables, you’re in the right place. Below, we’ll review simple and affordable ways to sneak more fruits and vegetables into your diet.

1. Sneak Produce Into Your Everyday Eats

For optimal health, you should strive to eat a diverse array of nutrient-dense fruits and veggies every day. Current dietary guidelines recommend eating at least five servings. These guidelines are informed by a 30-year study of over two million people which found that those who ate five servings of fruits and vegetables had a:

• 10% lower risk of death from cancer
• 12% lower risk of death from heart disease and stroke
• 13% lower risk of death from any cause
• 35% lower risk of death from respiratory disease

Luckily, you can sneak extra servings of fruits and vegetables into the dishes you already know and love—you just need to get a little creative. For example, you can:

• Shred carrots or zucchini into your favorite pasta sauce
• Mix spinach into your meatball recipe
• Blend some greens into your morning smoothie
• Toss some chopped mushrooms and bell peppers into an omelet
• Sprinkle nuts and diced fruit onto your oatmeal or yogurt

These small additions can increase your daily produce consumption without offending your taste buds. And as you give more plant-based ingredients a try, you may even notice that your tastes change over time.

2. Supplement With Plant-Based Superfood Powders

Another effortless way to increase your fruit and vegetable intake is to add a plant-based superfood powder to your daily routine. These powders contain concentrated doses of freeze-dried fruits, vegetables, and greens, making them an ideal complement to a balanced diet, especially on those busy days when fresh produce is less accessible.

At Vibrant Health, our antioxidant-rich Green Vibrance superfood powder contains a wide variety of fruits and veggies, including broccoli, spinach, and strawberries. Each serving also delivers:

• 25 billion probiotics from 12 different strains
• 14 types of antioxidants
• 6 cereal grass varieties
• 2506 mg of plant-based micronutrients

Green Vibrance comes in several delicious flavors, including Blueberry Lemon and Chocolate Coconut. It’s also easy to prepare—just add a scoop to your favorite smoothie, oatmeal, or yogurt bowl. If you prefer to bypass the food preparation process altogether, you can also enjoy Green Vibrance in capsule form.

3. Say Yes to More Soups, Stews, and Smoothies

Some recipes allow you to enjoy a wider variety of fruits and vegetables than others. Soups, stews, and smoothies offer the most versatility.

If you’re craving something cozy or want to meal-prep for the week, consider making a hearty soup or stew. You can add a wide variety of veggies to your chosen recipe, and then let the ingredients simmer together. Once everything is cooked, portion it out and store it in the fridge or freezer.

If it’s hot outside, a refreshing beverage may be calling your name instead. If so, just blend your favorite fresh or frozen fruits, greens, protein powder, or superfood powder into a smoothie. With each sip, you can savor the fact that you’re getting several servings of your daily fruits and veggies.

4. Stock Up On Frozen Varieties

Many people avoid loading up on fresh produce at the store because they worry it will spoil before they get the chance to eat it. After all, fresh fruits and veggies only stay fresh for a few days to a few weeks.

Fortunately, frozen vegetables have significantly longer shelf lives. By stocking your freezer with frozen options, you’ll always have an array of fruits and veggies on hand to elevate your smoothies, soups, and stir-fries. As a bonus, you won’t need to chop these items, saving you time in the kitchen.

While frozen produce is convenient and budget-friendly, you may be wondering if it’s less nutritious. Contrary to popular belief, frozen fruits and vegetables are just as nutritious, if not more, than fresh varieties. That’s because they’re frozen at peak ripeness, preserving their nutritional content and flavor.

5. Shop Local or Join a Community Supported Agriculture Program

Another way to expand your repertoire of fruits and vegetables is by shopping locally. Farmer’s markets offer a vibrant selection of produce that you might not find in standard grocery stores. You never know when a seasonal item, such as a winter squash or summer apricot, may inspire a new culinary creation.

Community Supported Agriculture (CSA) programs are also worth exploring. By connecting you directly with your local farmers, these programs can help you find fresh fruits and vegetables throughout the year at a more affordable price. Many of these programs even allow you to schedule food deliveries, streamlining your grocery shopping experience.

6. Plan Your Meals Around Produce

As you become more comfortable cooking with fruits and vegetables, you can graduate from “sneaking in” these ingredients to making them the focal points of your meals. Planning your meals around produce is a surefire way to increase your daily intake.

You don’t need to go vegan or vegetarian to make fruits and vegetables the focal point of your meals. Simply add more produce-centered meals into your daily mix, such as:

• Salads
• Veggie-based stir-fries
• Soups and stews
• Smoothies
• Grain bowls
• Veggie-packed pasta dishes

Fruits and vegetables are also super convenient snacks. Carrots with hummus, apples with nut butter, dates with dark chocolate, and bananas are just a few scrumptious options.

31 Creative Ways to Eat More Fruits & Veggies

1. Fruit-Based Desserts: Replace traditional sweets with fruit-based options like berries and cream or baked apples.
2. Veggie Noodles: Switch out pasta for zucchini or sweet potato noodles for a nutrient-packed meal.
3. Fruit-Infused Water: Add slices of fruits or berries to water for a flavorful hydration boost.
4. Vegetable Stir-Fries: Quick and colorful, stir-fries make veggies the star of your meal.
5. Grilled Vegetables: Grilling brings out a unique flavor in vegetables, making them an irresistible side.
6. Snack on Dried Fruit: A convenient and healthy way to satisfy sweet cravings.
7. Incorporate Avocado: Add it to salads, sandwiches, or toast for a dose of healthy fats.
8. Pack Veggie Snacks: Carrot sticks, cucumber, and bell peppers are great on the go.
9. Add Fruit to Cereal or Oatmeal: Start the day with a sweet nutrition boost.
10. Vegetable-Loaded Omelets: Eggs offer a perfect canvas for a variety of vegetables.
11. Fruit Salsa: Mix fruits like mango, pineapple, or tomato for a tangy treat.
12. Roasted Root Vegetables: Roasting carrots, beets, and turnips enhances their natural sweetness.
13. Make a Veggie Pizza: Top pizzas with various vegetables for a fun and healthy twist.
14. Create Fruit Popsicles: Freeze pureed or blended fruit for a refreshing and healthy dessert.
15. Blend Vegetables Into Sauces: Add pureed veggies to sauces for extra nutrients.
16. Stuffed Bell Peppers: Fill them with a mix of quinoa, vegetables, and herbs.
17. Fruit and Cheese Pairings: A simple and elegant snack or appetizer.
18. Vegetable Chips: Kale, sweet potato, or beet chips are a crunchy, healthy snack.
19. Add Greens to Sandwiches and Wraps: Elevate these lunch staples with fresh lettuce, spinach, or arugula.
20. Fruit Kabobs: Skewer mixed fruits for a fun and enticing way to enjoy fresh produce.
21. Bake with Vegetables: Zucchini bread or carrot muffins can sneak veggies into your diet.
22. Homemade Salsa and Guacamole: A tasty way to get more tomatoes, onions, and avocados.
23. Fruit Smoothie Bowls: Thicker than a smoothie and topped with nuts, seeds, and fresh fruit slices, these bowls are a visually appealing and nutritious.
24. Use Lettuce as Wraps: For a crunchy, low-carb option, substitute tortillas or bread with lettuce leaves to wrap tacos, burgers, or Asian-inspired fillings.
25. Frozen Grape Snacks: Freeze grapes for a sweet, ice-cold snack that's both refreshing and healthy.
26. Nutrient-Packed Dips: Blend beans with leafy greens or avocado for dips that go well with both veggie sticks and whole-grain chips.
27. Vegetable Lasagna: Layer grilled vegetables such as zucchini, eggplant, and mushrooms with cheese and sauce for a vegetable-rich version of traditional lasagna.
28. Fruit and Yogurt Parfaits: Layer yogurt with fruit and a sprinkle of granola for a tasty and beneficial dessert or breakfast.
29. Edible Fruit Bowls: For a fun and festive twist, use a hollowed-out watermelon, pineapple, or melon as a bowl for a fruit salad.
30. Add Peas to Pasta: Mix peas or other legumes into pasta dishes for an easy nutrient boost.
31. Vegetable Broths: Keep vegetable scraps to simmer into a homemade broth, providing a flavorful base for soups and stews.

Vibrant Health: Consume More Fruits and Veggies With Ease

By implementing the strategies outlined above, increasing your intake of plant-based whole foods becomes easy, convenient, and affordable. And remember: You don’t need to overhaul your diet overnight. Over time, incremental changes can bring significant health benefits.

Now that you know how to eat more fruits and vegetables, why not start today? With Vibrant Health’s plant-packed superfood powder, you can round out your fruit and veggie intake with ease. As a bonus, you can also treat your body to a diverse array of gut-healthy probiotics.

If you’re ready to reap the benefits of consuming more fruits and vegetables, shop Green Vibrance today.
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