When you think about adding more fruit and veggies to your diet, do you think:

  • My fruit and veggies always go bad before I can eat them.

  • I'm going to spend hours in the kitchen peeling and cutting.

  • I can't just "incorporate" them into my diet, I need to follow a recipe.

Woman wearing a chef's coat takes out a half rotten avocado from the fridge

Adding more fruit and veggies to your plate is easy!

It all starts at the grocery store:

  • Frozen food aisle — Grab bags of fruit and veggies

  • Canned food aisle — Pick up cans of veggies (low or no sodium) and fruits (no sugar added)

  • Produce section — Go for pre-washed/cut

Justin Timberlake pushing a cart of veggies and fruits down an aisle at the grocery store

Breakfast Time

Start your day off right with a serving of fruits and vegetables.

Cartoon girl from Pokemon lifting spoon to her mouth and smiling

Why not top or add veggies and fruit to your breakfast food? It's easy!

Top it on:

  • Oatmeal/cereal with chopped fruit

  • Toast with mashed avocado, tomatoes, olive oil, salt & pepper

  • Toast with cream cheese and slices of fruit/veggies & seeds

  • Toast with nut butter, slices of fruit & seeds

Add it to:

  • An omelet (chopped veggies)

  • Pancake batter (puréed pumpkin, carrots, squash is great)

  • A blender full of ice & your favorite dairy/non-dairy liquid (Google "smoothie formula" for easy ways to assemble tasty smoothies)

Lunch And Snack Time

Adding fruits and veggies to lunch and snacks is a great way to add a twist to your mid-day.

Snoopy spreading mayonnaise on a break. He puts the sandwiches in the paper bag for Charlie and Lucy.

No more boring lunches:

  • Serve up a hot bowl of vegetable soup

  • Add vegetables to a wrap or sandwich

  • Make an interesting salad (Google "salad formula" for easy ways to assemble salads)

A crunchy, creamy, or sweet snack:

  • Portion 1/2 cup of a variety of fruits and vegetables in a container

  • Dip raw vegetables in hummus

  • Spread smooth avocado on veggies

  • Dip fruit in coconut yogurt

  • Grab a piece of fruit

  • Try oven-baked kale/sweet potato chips

Quiz

Misty is a busy student. She wants to add fruits and vegetables to her lunches. What's the easiest way to do this?

Dinner And Dessert Time

You've made it to the end of the day. You realize that you didn't quite add enough fruits and veggies to your meals. Fear not, there's still dinner and dessert!

Cartoon of a child and mother preparing dinner. Child mixes food in a bowl. Mother chops a carrot.

Liven up that dinner or dessert plate with a helping of fruit and veggies!

Your dinner plate:

  • Throw vegetables into your favorite casserole or pasta dish

  • Add frozen corn or peas to rice

  • Roast veggies drizzled with olive oil, spices, & an acid (lemon juice)

  • Try spaghetti squash or zucchini noodles

  • Try pizza with a cauliflower crust

  • Google "healthy vegetable/fruit dishes from ______ (insert country)" for more delicious dinner ideas

Your dessert plate:

  • Blend fruit for a sorbet

  • BBQ pineapple or peaches

  • Add frozen fruit to your baking

  • Make popsicles from blended fruit

Take Action

Animated carrot exercising.

Make a plan to add more fruit and veggies to your diet!

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This Byte has been authored by

AG

Amrita Gill

Curriculum Group Lead/Instructor/Author