We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. So we’ll have to get creative. Here is how to add extra fruits and vegetables in your diet! These are classic to “sneak” some extra vegetables and fruits in your family’s diet too!
How to add extra fruits and vegetables in your diet
1. Start the day with a breakfast smoothie
All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.
2. Dried fruit makes an excellent snack any time of the day.
Add some small cartons of raisins to your child’s lunch box or make your own trail mix to snack on. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.
3. Add some fruits and vegetables to your family’s sandwiches.
Add lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread. I make a classic mix of boiled corn, chopped peppers, onions, combined with veg mayo, sauce and cheese. Stuff these in sandwiches and grill them!
4. Have a salad bar at dinner.
My husband and I have tried to turn vegetarian this year and so far we are on the track, but for the boys, I do add some diced chicken and boiled eggs in a variety of chopped vegetables, some cheese and salad dressing. You can actually set the table with the choice of veggies and toppings and make it a salad bar and let everybody create their own perfect salad.
5. Let them drink their fruits and vegetables.
Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice.
6. Offer fruits and vegetables as snacks.
Growing up there was an abundance of fruits at my home. Breakfast had to have an assortment of fruits! So is the case at my home today. A bowl of fresh fruits to start the day. If you are someone who loves snacking, incorporate fruits in the snacking instead of fast food and fried snacks. You’ll only end up eating healthy!
7. Infuse the water
Infused waters are healthy in comparison to the aerated drinks or the flavored drinks that are available in the market. Infused waters are healthier because they are naturally sweet and have no excess calories. What you get is hydration in every refreshing sip. Detox waters, or infused waters, have been proven to help control weight, stave off hunger, boost nutrients, and help support memory, brain function, energy, immunity and more!
MUST READ: RECIPES FOR INFUSED WATER
Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on. And that’s how to add extra fruits and vegetables in your diet! What are some ways you use on how to add extra fruits and vegetables in your diet? Share in the comments and let me know!