10 Ways to Get More Fruits and Veggies in Your Diet

I know, I know. The title of this article doesn’t sound interesting. 

I’m about to share 10 easy ways to get more fruits and veggies in your diet:

  1. Take a trip to the greengrocer (or farmer’s market) and buy fresh seasonal produce. When you’re buying in-season produce, it is less expensive and usually tastes better! 


  1. Choose a fruit or vegetable that you don’t typically eat and find 5 recipes online for a new dish to make with it. Experimenting with a variety of different vegetables will help you find some new favorites! As an example, if you always eat cucumbers with ranch dip, try making a cucumber-avocado salad.


  1. Choose to make one meal each week vegetarian (or vegan if you go that route). Make sure you keep enough variety so that your other meals don’t get boring!


  1. Join a CSA: Community Supported Agriculture (CSA) programs provide members with vegetable boxes of fresh produce every week throughout the growing season. These options are available in most parts of the country and can be a great way to ensure access to fresh vegetables!


  1. Bring your own fruit for lunch: You can take advantage of sales at local grocery stores during the week and buy in bulk to bring for lunch.


  1. Make smoothies (or juice): Use a nut milk bag or cheesecloth to filter pulp out of homemade juices and smoothies for kids!


  1. Chop veggies like carrots, cucumbers, radishes, jicama, zucchini with your preschooler: Carrots are a great starter veggie because they are easy to cut, require no peeling, and are a healthy snack on their own.


  1. Add fruit or veggies into your favorite recipes: Try adding applesauce or pumpkin puree into cookie recipes, pineapple chunks into meatloaf, sweet potatoes in mashed potatoes (or as French fries), zucchini in spaghetti sauce, and more!


  1. Use frozen fruits and veggies: Frozen vegetables are as nutritious as fresh ones when they are harvested at the peak of ripeness and processed within hours to retain their nutrients. They are also easy to prepare because they can be used without any preparation while fresh vegetables often require rinsing or peeling.


  1. Eat a rainbow of fruits and vegetables every day: Try at least one new variety or color of fruit or vegetable that you have never tried before each month! Below is a list of easy ones to get started with, including some seasonal suggestions for the months ahead. How many have you tried?


  • Avocado
  • Eggplant
  • Garlic scapes
  • Green peas
  • Honeydew melon
  •  Jicama
  • Kiwi, plum
  • Nectarine 
  • Mango & papaya 
  • Okra & peppers
  • Olive & artichoke 
  • Pickled mustard greens
  • Kimchi
  • Pumpkin
  • Radicchio
  • Escarole
  • Endive
  • Rutabaga 
  • Turnip 
  • Butternut 
  • Acorn
  • Spaghetti
  • Zucchini
  • Pumpkin
  • Watermelon


There are lots of helpful articles about how you can get more fruits and veggies into your diet like this. These include keeping produce visible in the fridge, joining a CSA, and eating a rainbow of vegetables every day. Hope this helps!

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