How to Get More Fruit and Veggies in Your Diet – Simple Hacks
How to Get More Fruit and Veggies in Your Diet to hit your goal of 5 serves a day into your diet.
A recent survey conducted by the Australian government found over 90% of people above the age of 16 did not consume the recommended servings of vegetables daily.
The Australian Dietary Guidelines recommend that adults eat 5-6 servings of vegetables and two servings of fruit daily. This is the recommended minimum, but this doesn’t mean you can’t include extra vegetables or fresh fruits in your meal plan.
A standard serve of vegetables is about 75 grams, and a typical serve of fruits is about 150 grams. This equals about 100-300 Kj of vegetables and 300 Kj of fresh fruit, although it can vary based on the fruit or veggie you’re using.
To help you understand what a serve of veggies here is some examples:
- ½ cup cooked green or orange vegetables
- ½ cup cooked dried or canned beans, peas, or lentils
- 1 cup green leafy or raw salad vegetables
- ½ cup sweet corn
- ½ medium potato or other starchy vegetables
- 1 medium tomato
To understand what a serve of fruit is, here are some examples:
- 1 medium apple, banana, orange, or pear
- 2 small apricots, kiwi fruits, or plums
- 1 cup diced or canned fruit (ensure it’s no added sugar)
How to Get More Fruit and Veggies in Your Diet
I’m sure you’re already aware of the benefits of eating fruits and vegetables.
They’re packed with vitamins, minerals, antioxidants, and fibre that can help you feel healthier and have more energy.
If you’re looking for ways to get your daily dose of fruit and vegetables without sacrificing taste, here are my favorite tips:
Eat a Variety of Fruit – Fresh, Frozen, or Canned
There are many fruits and vegetables that you can eat to help you meet your daily fruit and vegetable recommendations.
There are different ways to consume fruits and vegetables, so you don’t have to limit yourself to just one type.
You can enjoy fresh, frozen, or canned produce to meet your daily recommended intake.
For example, you can choose from various apples or bananas and even incorporate other types of fruits such as peaches or mangoes to mix things up.
By trying different forms of fruits and vegetables, you can add more variety to your diet and enjoy a wider range of flavours and textures.
Fruit is good for more than just your tummy.
It also helps keep your heart healthy and can improve memory in older adults and is good for your skin.
Make Fruit and Vegetables Easy to Grab as Snacks
- Keep a bowl of fruit on the kitchen bench
- Keep a bowl of veggies in the fridge
- Chop up fruits or veggies so they’re ready to grab
Keep Fruit and Vegetables Visible
To encourage yourself and your family to consume more fruit and vegetables in your diet, it’s essential to make them easily visible and accessible.
Instead of hiding them behind other food items, place them front and center in your kitchen.
A way to keep your produce from going to waste is by storing them in clear containers in your fridge or on your kitchen bench. I always do this as part of my weekly meal prep.
You can also use a fruit bowl or basket to display a variety of fruits and place them in a prominent spot where everyone can see it.
By making fruits and vegetables more visible and convenient, you and your family will be more likely to reach for them as a healthy snack or ingredient for meals.
Pair Fruit and Vegetables with Your Meals
Incorporating fruits and vegetables into your meals is a great way to add natural sweetness and flavour while boosting your intake of essential nutrients.
By using fruits and vegetables as a side dish or even dessert, you can easily incorporate them into your daily meals making it easier for you to get more fruit and veggies in your diet.
Use Fruit in Place of Sugar or Other High-Calorie Ingredients
Using fruit as a substitute for sugar or other high-calorie ingredients is a simple way to reduce the calorie content of your meals and increase the nutritional value.
Fruits are naturally sweet and can add flavour and moisture to baked foods, smoothies, and other dishes without the need for added sugars.
For example, instead of using sugar to sweeten your foods, try adding fruits which have naturally occurring sugars and are a nutritious alternative.
When baking, you can use mashed bananas or stewed apples as an alternative to reduce the calorie content while adding a moist texture and subtle sweetness to your recipe.
In smoothies, adding frozen fruits like berries or bananas can provide natural sweetness and thickness without the need for added sugars or syrups.
By substituting fruit for high-calorie ingredients, you can still enjoy delicious and satisfying meals while reducing your calorie intake and increasing your daily intake of essential vitamins and minerals.
Tips and Hacks when Cooking
Cooking is an essential part of your daily life, and it can be a great opportunity to incorporate more fruit and veggies in your diet.
By using simple tips and hacks, you can make it easier and more enjoyable to eat a variety of colourful and nutritious foods every day.
Add Fruits and Veggies to Your Smoothie
One of the easiest ways to add more fruit and veggies in your diet is by incorporating them into your smoothies.
Smoothies are a great way to pack in a ton of nutrients in a meal.
They are also delicious, convenient, and very easy to make.
You can blend together a variety of fruits and veggies, such as spinach, kale, berries, bananas, apples, and mangoes, to create a nutrient-dense and flavourful smoothie.
Not only will adding more fruits and veggies to your smoothie help you reach your daily recommended intake, but it can also help you feel more full and satisfied throughout the day.
To make your smoothie even more nutritious, you could add in protein powder, Greek yogurt, nuts, nut butters, or chia seeds.
Add Veggies into Your Bolognese Sauce
If you want to sneak more veggies into your diet, adding them to your bolognese sauce is a great idea. Vegetables like onions, carrots, celery, and capsicum are all great complements to a bolognese sauce.
Adding these will not only add a ton of extra flavour to your sauce, but it will also increase its nutritional value.
You can also add in other veggies like zucchini, eggplant, and mushrooms to bulk up the sauce and add even more nutrients.
If you or your family are picky eaters and don’t like chunky vegetables in your sauce, you can puree them in a blender or food processor before adding them to the pan.
This will create a smoother sauce with all the added benefits of the extra veggies.
Adding more veggies to your bolognese sauce is a simple and tasty way to get more fruit and veggies in your diet.
Add Fruits to Your Pancakes
Adding fruits to your pancakes is a delicious and easy way to incorporate more fruit and veggies in your diet.
One of the simplest ways to do this is by adding fruits such as sliced bananas, strawberries, or blueberries directly to the batter before cooking.
You can also mix mashed bananas or stewed apples into the batter to add natural sweetness and moisture to the pancakes.
For a more decadent option, you can add dark chocolate chips and sliced bananas to the batter for banana chocolate chip pancakes.
Another option is to serve your pancakes with a side of fresh fruit, such as sliced peaches or mixed berries, for an extra burst of vitamins and fibre.
Veggies in Your Sausage Rolls
If you’re looking for a way to sneak more fruit and veggies in your diet, adding them to your sausage rolls is a great idea.
Finely chop vegetables like carrots, onions, celery, and capsicum can be sautéed before adding them to the sausage mixture.
This will not only add a ton of flavour to your sausage rolls, but it will also increase the nutritional value while adding more fruit and veggies in your diet.
You can also add in other veggies like zucchini, mushrooms, and spinach to add more fibre and nutrients. If you’re short on time or don’t feel like chopping vegetables, you can always use frozen mixed vegetables or a pre-packaged coleslaw mix instead for a simple and quick alternative.
This will make the sausage rolls more filling and satisfying, while also boosting their nutritional content.
Ideas for Adding More Fruit and Veggies in Your Diet
Eating a diet rich in fruits and vegetables is one of the best things you can do for your health.
These nutrient-dense foods provide essential vitamins, minerals, and antioxidants that help support a healthy body and reduce the risk of chronic diseases.
Breakfast
- Omelets
- Smoothies
- Smoothie Bowls
- Pancakes
- Fruit Salad
- Avocado on Wholemeal Toast
- Veggie-Packed Frittata
Snacks
- Veggie Sticks
- Healthy Dips
- Smoothies
- Rice Cakes with Cheese and Avocado
- Wholegrain Crackers with Mixed Veggie Sticks
- Stuffed Dates with Almond Butter
Lunch
- Salads
- Healthy Sandwich loaded with Salads and Protein
- Roast Veggie Bowl
- Mixed Veg Burrito
- Homemade Soup
- Homemade pizza with Veggie Topping
- Smoothie
- Smoothie Bowls
Dinner
- Stir fry
- 1 Tray Bakes
- Veggie packed Lasagne
- Casserole
- Tacos
- Burritos
Meal Prep
Meal prep is a great way to ensure that you’re getting more fruit and veggies in your diet throughout the week.
By taking the time to plan out your meals and snacks, you can make sure that you’re including a variety of fruits and vegetables in your diet.
One way to incorporate more fruit and veggies in your diet is to incorporate meal prep into your routine. You can wash, chop, and portion out fruits and vegetables into containers or snack bags to make them easy to grab and go.
This way, you’ll always have healthy snacks and sides on hand, which can help prevent you from reaching for less healthy options when you’re short on time.
Another way to include more fruit and veggies in your diet through meal prep is by planning your meals around your fruit and veg.
For example, you can plan to make a large salad or veggie stir-fry for the week and portion it out into individual containers for easy lunches.
You can also add extra veggies to soups, stews, and casseroles to increase their nutritional value.
In addition, it’s a good idea to try new recipes that feature fruits and vegetables as the main ingredient. Smoothie bowls, veggie-packed omelets, and roasted vegetable bowls are just a few examples of healthy and delicious meals that you can meal prep ahead of time.
Meal prep is a great way to get more fruit and veggies in your diet by making them easily accessible and incorporating them into your weekly meal plan.
Final Thoughts – Getting More Fruit and Veggies in your Diet
Getting enough fruit and veggies in your diet is essential for maintaining good health, but unfortunately, most people don’t meet the recommended daily intake.
However, there are ways to incorporate more fruit and veggies in your diet, such as eating a variety of fresh, frozen, or canned fruits, and making them easy to grab as snacks.
By doing this, you can enjoy the benefits of a balanced diet that includes a variety of vitamins, minerals, antioxidants, and fibre, which can help you feel healthier and have more energy.
So, start making small changes to your diet today and work towards achieving your daily recommended servings of fruits and veggies.
You don’t have to make radical changes, but just adding one new way of eating fruit each week can add up over time!
Your body will thank you for it!
Let me know how you get more fruit and veggies in your diet, I would love to hear from you!
Amy xx
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