5 ways to get more vegetables and fruits each day

90 % of US men do not get the recommended servings of fruits and vegetables per day.

The recommendations for fruits and vegetables vary depending on who you talk to but the general US guideline is 2.5 cups of vegetables per day and 2 cups of fruit. This would equate to about 8-9 servings of fruit and vegetables per day. A rule of thumb is about 1/2 cup of raw fruits and vegetables is a serving. An exception is leafy greens and then it is 1-2 cups per serving. Also, just about any medium size fruit is a serving. For example a medium size apple is a serving and one of the large Honey Crisp apples would be 1.5 to 2 servings.

Some experts recommend as high as 11-13 servings per day.

If that seems like a lot, just start shooting for getting more fruits and vegetables per day.

If you eat 3 meals and 1 snack per day, try getting 2 servings of fruit or vegetables at each meal.

Below are 5 ways to get more fruits and vegetables:

1) Be intentional with your efforts to get more fruits and vegetables. Have a plan by starting to include more vegetables and fruits in your meals and snacks. Each week, pick a day to plan meals and the grocery list for the week that include more fruits and vegetables. Make a list of your favorite fruits and vegetables. Purchase fruits and vegetables to keep on hand for snacks. Keep a large mixed salad on hand. Be creative and add leafy greens or cut up fruit and vegetables to some of your current habits. For example you can add leafy greens to your oatmeal and fruit. Even 1/2 cup adds up to several servings per week.

2) Do some meal prepping ahead of time that includes cutting up vegetables and cooking ahead of time so they are easy to heat and have on hand with your meals.

3)Have a salad every day. This does not have to be your ordinary salad, but it can be. Get creative.

For example, as a base, use a mix of salad greens (organic if possible) and start with 2 cups. Add red onion, Brussel sprouts, sweet potatoes, cucumbers, tomato, broccoli, olives, etc. and top it off with the protein of your choice and a light olive oil and vinegar based dressing (homemade is best). This could easily be 4 servings.

4) Make sure that your snack includes a fruit or vegetable. Pick your favorites.

I like to do about 1 tablespoon of natural peanut butter and apple slices. Measure your peanut butter and error on the side of less than a tablespoon as the calories can add up quickly with peanut butter and a little really does go a long way toward taste, reducing cravings and satiety.

5) If the thought of getting more fruits and vegetables seems like work, or boring, or non-appetizing, practice changing your mindset. If your mindset is negative about adding more fruits and vegetables, it will be more difficult to enjoy them and get more servings. If you practice a mindset of gratitude it will be much easier. Be grateful for the nutrition that vegetables and fruits provide and the opportunity to have them, that so many people do not have.

By getting more vegetables and fruit you are not only getting to eat more food, you are giving your body much needed nutrients. At each meal, give thanks for the food and the people that worked hard to get it to you. Be mindful of the benefit of fruits and vegetables. At first, just try to get the ones you enjoy the most and gradually add others in. Try new recipes that use a variety of seasonings or just mix vegetables in some of your current recipes. Add in a smoothie with the frozen fruit of your choice and a protein supplement.

Sure, chips, power bars, tasty sides like macaroni and cheese, casseroles, fries, cookies, ice cream, etc. all taste great, (and actually the food manufacturers purposefully make them too delicious). This is not to say that you can’t have them, most of use just get too many of them too often. Choose the right time and place. Too much of the ultra processed high sugar and fatty foods interferes with our gut health, hormones, our dopamine response, and cravings.

Focus instead on what you can have and not on the feeling of what you are giving up (or reducing).

Take note this week on how many fruits and vegetables you are getting per day. Be thinking about ways to get more of them into your diet.

In summary, be intentional, do some weekly meal planning, eat a salad each day, include a fruit or vegetable at your snack, and be grateful for the opportunity to eat fruits and vegetables.

Keep trying to be entirelyfit.