How to Add Fruit and Veggies to Your Diet

When you stop to take stock on the quantity of fruits and vegetables that you eat every day you may dismayed at how far you have to go to reach a target of 5-9. The average American only eats 2-3 servings. So if you eat more than that you are way ahead of the curve and don�t have to far to go. But even if you are average it�s a lot easier than you think to add those extra servings.

Baby Steps

Don't try to do it all at once. Too many changes to your diet will result in plenty of backsliding. Start by substituting fruit for dessert. Do that for a few days or weeks. Next try eliminating that bag of chips, or muffin for a fruit or veggie snack. Next try adding a fruit or veggie to your morning routine. Later add one for lunch and so on.

Try Something New

Make it a point to look over our fruit and veggie database and pick a new fruit or vegetable to try out each week. In addition to descriptions, information on how to select and other nutrition information, there are also photos so you can recognize them and a recipe or two to get you started cooking/or using the item.

Keep Fresh or Dried Fruit on the Counter

If you keep it in the crisper drawer or in the cupboard it�s a lot easier to push to the back of your mind. Fresh oranges, bananas and apples handy and accessible will make it easy for kids to grab if they are looking for a snack. Likewise, a small snack bag of dried fruits and nuts is a convenient and easy snack to grab on the run.

Breakfast 

Yep, breakfast really is the most important meal of the day. Multiple studies have shown that individuals that eat breakfast maintain a more constant weight level. There are a number of logical reasons for this. You actually kick start your metabolism each day when you eat breakfast. You use the bulk of your calories during the day (not at night) so this gives your body fuel to do the day's work. If you eat breakfast you are less likely to indulge in that mid-morning sweet craving like a fattening coffee drink, muffin or pastry.

Easy ways to add fruits and vegetables to your breakfast�

• Start the day with a fruit smoothie. A few handfuls of strawberries, blueberries, raspberries or blackberries added to your smoothie can add loads of antioxidants to your diet. Add a banana and you�ve nailed two servings of fruit and you haven�t even made it out the door!

• A glass of juice

• A handful of strawberries, blueberries, raspberries, blackberries, or banana are a great addition to your morning cereal. Dried apricots, raisins, cranberries, currents, dates or figs are also a tasty addition.

• Onions, bell peppers, mushrooms or tomatoes to your eggs whether scrambled or in an omelet.

• Top your eggs with fresh tomato salsa

• A cup of berries added to your favorite pancake or waffle recipe

• Mix a quick fruit salad � pick two or three fresh fruits and mix them together with a small handful of nuts for a high powered start to your day.

• A half a grapefruit

• A serving of fresh melon or cantaloupe

• A banana 

Mid-Morning and Mid-Afternoon Snacks

Fight off that urge to reach for a muffin, pastry, bag of chips or candy bar instead reach for: