How to Get More Fruits and Veggies in Your Diet

Fruits and veggies are the best source of so many vital nutrients—from Vitamin C to calcium to iron to Vitamin E to heart-smart antioxidants. Your body needs all the nutrition found primarily in raw foods, so it’s important that you add more servings of these foods to your diet. Easier said than done, right? Veggies can be hard to eat, and many people even struggle with fruits. If you want to know how to get more fruits and veggies in your diet, here are a few tricks to try:

Mix it With Protein

If you want to make the veggies easier to eat, mix them in with your protein. For example, make yourself chicken stir-fried with vegetables, or scramble some onions, peppers, and tomatoes with your breakfast eggs. By mixing the veggies with the protein, you combine your most and least favorite foods. It’ll be much easier to eat more veggies that way!

Make it a Salad

Salads are fairly easy to eat, thanks to the fact they’re mild-flavored lettuce mixed with other delicious veggie ingredients. If you’re having a hard time eating more veggies, try eating more salads to start. You can mix your meat in with your salad, add some cheese or bacon bits, or just eat salad plain. Whatever the case, it’s always a good idea to add salad to your meals.

Eat it First and Last

Start your meal with a portion of veggies, and end it with a portion of fruit for dessert. Eating your veggies first will help to fill you up, preventing you from overeating when it comes time for starches and proteins. Closing your appetite down with a little natural fruit sugar will help to stop you from feeling those sugar cravings.

Make a Smoothie

Smoothies can be an absolutely delicious way to not only get more fruits in your diet, but veggies as well. Veggies can make a wonderful addition to smoothies. For example, try juicing a carrot into your orange pineapple smoothie, dropping some spinach into your berry smoothie, or adding celery and cactus leaf into your mango smoothie. Turning your fruit smoothies into green smoothies by including vegetables makes them a whole lot healthier!

One of Each Color Per Day

Make it a fun challenge to eat at least one piece of fruit or one veggie for each color of the rainbow. Red for apples and tomatoes, orange for carrots and oranges, yellow for bananas and bell peppers, green for spinach and every other leafy green, blue for blueberries, purple for beets and eggplants. Getting in more colors is the best way to ensure the widest possible variety of nutrients, especially the antioxidants that give the fruits and veggies their color.

Make a Soup

Soups are a wonderful way to get more veggies in your diet the easy way! All you have to do is cook up a delicious broth using beef, pork, chicken, or even fish bones. Once you have the meaty base, you can add in a wide variety of vegetables: onions, celery, carrots, zucchini, cabbage, peppers, spinach, and the list goes on. All you have to do is dice the veggies small enough that you can easily swallow them in a bite, and you’ll find they’re so much easier to eat.

Get it Anyway

Even if you’re struggling with how to get more fruits and veggies in your diet, the key is to remember that you need them, so you’re going to have to eat them no matter how hard it is. Sometimes powering through the pain is the best way to go!


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