Fruits and vegatables are an important part of a healthy diet.
Previously, it was recommended that adults eat five servings of a combination of fruits and vegetables each day, however, that has changed. According to the Center for Disease Control, requirements vary according to your age, sex and activity level. A handy calculator to help you determine your nutritional needs regarding fruits and vegetables is available at fruitsandveggiesmatter.gov. Once you know what you need, there are several ways to incorporate more produce in your daily diet.
Breakfast
Bananas are an option for adding fruit to your breakfast.
Breakfast is an easy meal to incorporate fruit into. If you have waffles, pancakes or muffins, add blueberries, banana slices or apple chunks to the batter for extra nutrition. Bananas are a great addition to breakfast cereal, and fruit of all varieties can be stirred into yogurt or oatmeal. A fruit salad is also a nutritious accompaniment to toast or a bagel in the morning. While vegetables are not usually associated with breakfast, adding peppers, tomatoes, broccoli, spinach or mushrooms to your morning omelet or quiche are easy options.
Lunch
Vegetables abound in Asian cuisine.
Lunch is another opportunity to increase your fruits and vegetables. A salad is an obvious choice. Sandwiches or subs piled with tomato, onion, lettuce, pickles, bean sprouts, olives and peppers are another option. If you eat lunch out, consider an Asian dish filled with a variety of vegetables. Replace items such as hamburger patties, hot dogs and chicken patties with vegetable based substitutes made to look and taste like the real thing. Choose fresh or canned fruit or applesauce for dessert.
Dinner
Vegetable soup makes it easy to reach your recommended daily allowance.
Dinner is the time when we are most likely to eat our vegetables. Sides of peas, carrots, green beans and corn often accompany a meat and potatoes dinner. If you're not wild about vegetables, top broccoli, cauliflower or Brussels sprouts with cheese sauce. Vegetarian dishes such as vegetarian vegetable soup, vegetable chili and vegetable lasagna are suitable options which offer extra veggies. Add extra cooked, chopped vegetables to your spaghetti sauce, salsa and soup. Celery with cream cheese, apple slices with sliced cheese and baked sweet potato chips all make nice appetizers that increase your vegetable intake.
Snacks and Desserts
Cake with fruit is a tasty treat.
Replacing snacks such as chips, tortillas, crackers and pretzels with fruit and vegetables minimize the calories you consume. A fruit smoothie offers endless combinations to add fruit to your diet and satisfies a sweet tooth. Fruits dipped in caramel, chocolate or yogurt, sliced vegetables in ranch dip and dried fruit provide variety as well. If you have cake for dessert, leave it un-iced and top it with peaches, mandarin oranges, cherries or blueberries.
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