We all know by now that we should be eating fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes, it is not easy to remember to include them, especially if we are short on time or not a big fan. Comfort and convenience foods or even skipping meals is easier. Here are a few ideas to get some extra vegetables and fruits into your diet.
1. Have a smoothie. Maybe you are getting off a late shift or starting an early shift and want to eat something before you go to bed or get your going. All you have to do is throw some fruits, Greek yogurt, and ice in a blender. You may also want to add a scoop of protein powder, hemp, or chia seeds for additional protein. Just blend for a few seconds, and you are ready to go. I often sip mine in a thermal cup on the way to work on a busy morning.
2. Dried fruit makes an excellent snack at any time of the day. Add small cartons of raisins and a few almonds to your lunch box, or keep some trail mix sitting around in your locker for snacking. You can also add dried fruit to oatmeal, salads, and cereal. Just be mindful not to overdo the fruit.
3. Add some vegetables to your sandwiches. Top a turkey sandwich with lettuce, tomato, cucumber, or add a handful of spinach to your breakfast sandwich. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise or hummus and cheese on bread.
4. Mason jar salads. Take a mason or any jar and place dressing in the bottom add in your crunchiest veggies like carrots or radishes and layer in veggies. When its time to each shake and enjoy or dump in on a plate. They can even last a few days in the fridge as long as the dressing isn’t on the lettuce. Click here for recipes.
5. Fruit and veggies as a snack. Apple and a cheese stick, Carrots and some almonds, 1oz of a low sodium potato chip with some hummus. Try to include a snack each day as this helps control cravings and re-energizes you.
6. Make a pot of vegetable soup or a stew that’s heavy on veggies. Both of these make some great comfort food when the weather gets cold. I also heat soup super hot in the morning and pour it into a coffee thermos and have it for lunch. This is great if you don’t have access or time to heat it. Incorporate a few of these ideas, and you will have everyone in your family eating more fruits and vegetables in no time.
Side tip:
Make sure you always have plenty of fresh fruits and veggies available and ready to snack on. And choose ones you like, hate kale don’t eat it find something else.! The goal is to enjoy what you are eating.