6 Easy Ways to Add More Veggies to Your Diet
One of the habits that I find many clients struggle with is eating enough fruits and vegetables. In a perfect world, we would all eat five servings of fruits and veggies daily. But as you and I both know, the world is not perfect, and unless you're really focusing on it, chances are you may not eating enough fruits and veggies on a daily basis.
That’s why I will be sharing easy ways to eat more vegetables and fruits and tips that helped our clients have those five daily servings every single day!
How Many Fruits and Vegetables Should You Eat?
You may love or hate vegetables and fruit, but when it comes to what benefits they provide to the body–no other food group provides as many benefits as these two types of foods!
➡️ Fruits and vegetables - fresh, frozen, and canned - may reduce the risk of heart disease, diabetes, and even some forms of cancer.
➡️ Fruits and vegetables are both low in calories and high in fiber, vitamins, and minerals.
➡️ Fruits and veggies help to keep you full because they are high-volume, low-calorie foods. This helps make your weight loss journey more enjoyable (goodbye intense hunger).
So, how many fruits and vegetables should you eat?
According to various studies, you can reap all the benefits of eating fruit and veggies by eating at least 5 portions a day. Sounds a bit excessive, doesn’t it? Luckily the research meant eating 5 portions of fruits and vegetables in total and not of each. One portion is about 80 grams.
“🍽️ For a diet low in fat, sodium, and sugars, one should consume more than 400 grams of fruits and vegetables per day to improve overall well-being and decrease the risks of cardiovascular diseases, cancer, and other health problems. ”
What does a 5-portion-a-day of fruit and vegetables look like?
Since an adult portion of fruit and vegetables is about 80 grams, consuming enough shouldn’t be a challenging task (unless you hate them–then scroll down to find our tips on how to eat vegetables when you hate them).
Here is an example of how you can incorporate fruit and vegetables into your diet–mix and match portions offered below:
🍅5-a-Day Vegetable Portions🥒
| Portion #1 | Portion #2 | Portion #3 | Portion #4 | Portion #5 |
|---|---|---|---|---|
| A bowl of fresh, green vegetables | A portion of cooked vegetables | A salad with vegetables | Frozen or canned vegetables | Pulses and beans |
| Broccoli, cucumbers | Boiled carrots, steamed cauliflower | Diced tomatoes, cucumber, and lettuce | Frozen baby carrots, canned sweetcorn (no added salt or sugar) | Cooked chickpeas, kidney beans, lentils |
🍇5-a-Day Fruit Portions🍎
| Portion #1 | Portion #2 | Portion #3 | Portion #4 | Portion #5 |
|---|---|---|---|---|
| A small bowl of fruit | A medium-sized bowl of fruit | Large fruit | Dried fruit | Frozen or canned fruit |
| Plums, kiwi, raspberries | Apple, banana, orange | A slice of melon, pineapple, or papaya | A portion of dried raisins, banana chips, prunes | Canned pineapple, frozen blueberry |
“I always advise my clients to be mindful of their juice and smoothie intake. It’s best to limit fruit and vegetable juices to a combined 150ml per day—about one portion. This is because when fruit is crushed into juice, it releases natural sugars that can harm your teeth and lead to cavities. Even unsweetened juices and smoothies contain a high amount of sugar, so I recommend enjoying them as part of a meal to reduce their impact on dental health.”
6 Easy Ways to Eat More Vegetables and Fruits
If you hate vegetables and fruits, eating whole 5 portions of them may feel like a mission impossible. However, incorporating these low-calorie foods into your meals creatively may change your opinion of them.
Here are the tips on how to eat vegetables when you hate them and add more fruit into your diet effortlessly:
#1 Serve a Portion of Veggies or Fruit During Breakfast
I'll be honest, the idea of eating raw broccoli for breakfast kind of grosses me out (unless it's in an omelet!)... It just doesn't sound appetizing in the morning! However, I DO try to include some fruit with my breakfast every morning. Check out a few of my favorite options that can help you kick-start your breakfast with fruit:
A banana with almond or peanut butter
Greek yogurt with fresh berries
Orange or grapefruit with some almonds
Cottage cheese with pineapple or mango
#2 Make a Super Smoothie
Smoothies can be a game-changer for many people who either don’t like veggies and fruit or have no time to cook them. Our clients swear by this method, claiming it’s the best way to get vegetables without eating them–and I can’t agree more!
Making a super smoothie for either a snack or meal is a great way to get in multiple servings of fruits and vegetables. The more fruits and veggies, the better!
Just be sure to include at least one source of protein as well. Spinach is an easy, nutrient-packed veggie to add to ANY smoothie because it usually acquires the taste of the other ingredients.
Here is a quick smoothie recipe for you:
Add a handful of spinach or kale
Cottage cheese or whey protein powder for protein
Milk of your choice
ANY fresh or frozen fruit you have
One last reminder – As Coach Britt mentioned earlier, be mindful of how many smoothies you are enjoying per day!
#3 Include a Serving of Fruits or Veggies as an Afternoon Snack
If you find yourself getting hungry between lunch and dinner, it's totally fine to eat a snack! Just be sure your snack is properly portioned and includes a bit of protein! Check out these easy-to-grab (or pack) afternoon snacks:
Carrots and hummus
Celery with peanut or almond butter
Turkey rollup with a cherry tomato inside
A cheese stick with some broccoli or edamame
#5 Serve Fruit or Veggies with Both Lunch and Dinner
It sounds simple enough, but be sure to include at least one serving of fruits or veggies at lunch and dinner. The more colorful the fruit or veggie, the better! If you struggle to find time to prep your fruits and veggies, buy packaged, ready-to-eat ones! When life gets busy for me, I buy veggie trays (yes, the ones that have pre-cut veggies meant for parties 😝) and use them for easy veggie options for meals.
#6 Pump Up the Flavor
I think that raw vegetables are boring and bland on their own... is anyone else with me? Check out these ways that you can make your fruits and veggies taste better:
Dip raw veggies in a bit of salad dressing, peanut/almond butter, or hummus. Just be mindful of portions!
Roast veggies to bring out their natural flavor: sprinkle a bit of olive oil on them and throw them in the oven until they are tender.
Season cooked veggies with lemon juice and a splash of olive oil; add fresh herbs such as sage or basil.
If you're looking for a healthier dessert, try baked apples or pears topped with a bit of honey and cinnamon.
#6 Roast Your Veggies
Roasting vegetables is a simple and delicious way to add more nutrients to your meals. Just roast a big tray of your favorite root vegetables and store them in a container for easy sides throughout the week.
Try potatoes, carrots, onions, zucchini, or eggplant—whatever works for you! Cut them into bite-sized pieces, toss with a little oil, salt, and pepper, and roast until golden.
Don’t forget green veggies like broccoli, cauliflower, and Brussels sprouts—they roast beautifully too.
The best part? You can do this once a week while cooking (or doing) something else, making healthy eating effortless!
Overcoming Common Barriers to Eating More Fruits and Vegetables
Eating enough vegetables and fruit is not as simple as it may seem–especially if you haven’t been fond of them since childhood. I get it–some veggies are unappetizing, but there is always a way to serve a small portion 5 times a day for the sake of your health and well-being.
Here are the most common problems we hear from our clients and our practical solutions to overcome them:
Problem: I don’t eat vegetables—how can I stay healthy?
Solution: Start small by adding finely chopped veggies to your favorite dishes, like pasta sauce, homemade meatballs, omelets, or soups. You can also try roasting them for better flavor or blending them into smoothies.
Problem: How do I eat vegetables if I hate them?
Solution: Experiment with different cooking methods—roasting, grilling, or seasoning with herbs and spices can make a big difference. Mixing veggies into dishes you already enjoy, like stir-frys or casseroles, can also help.
Problem: Fresh fruit and vegetables go bad too quickly
Solution: Buy frozen or canned options (with no added salt or sugar) for longer shelf life. Prepping and storing fresh vegetables properly, like washing and chopping them in advance, can also make them more convenient.
Problem: Vegetables take too long to prepare
Solution: Choose quick-cook options like baby spinach, cherry tomatoes, or pre-cut vegetables. Roasting a big batch once a week also saves time.
Problem: Fruit and vegetables are too expensive
Solution: Buy in-season produce for better prices or opt for frozen varieties, which are just as nutritious. Shopping at local independent markets or buying in bulk can also help cut costs.
Wrapping Up
Fruit and vegetables are essential components of any healthy nutrition plan and shouldn’t be ignored. With so many benefits, including better gut health, energy levels, and decreased risks of diseases, you can invest a bit of your time in discovering what fresh, frozen, or canned produce you like the most.
With so many creative ways of cooking fruit and vegetables, you shouldn’t have any problems incorporating more low-calorie foods into your diet. To sum things up, here are some tips on how to eat more fruit and vegetables:
Serve a portion of fruit or vegetables with breakfast, lunch, and dinner.
Grab fruit or vegetable snacks in between meals if you get hungry.
Experiment with smoothies and find your favorite combination.
Flavor up your veggies with olive oil and salt for roasting or olive oil and lemon juice for salad, etc.
Prep your veggies and fruit to save up time when preparing a salad, sauces, stir-fried dishes, or roasting.
At Strong with Sarah, we help our clients achieve their weight loss goals effortlessly with our support and expert advice.
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