20 Ways to Include More Fruits & Vegetables

Ensuring you are eating enough fruits and vegetables allows you to get vital vitamins and minerals that allow us to have short-term benefits like better cognition and more energy, and long-term health benefits like lowering blood pressure, reducing the risk of heart disease and stroke, preventing cancer, and lowering the risk of eye and digestive problems. Based on the MyPlate recommendations, our goal is to fill half your plate with fruits and vegetables– this is approximately 2-3 cups of each per day (a total of 4-6 cups!). Here are some healthy eating tips below:


It can feel like a lot to fit in throughout the day! Here’s 20 suggestions for incorporating more fruits and vegetables:

  1. Mix up a smoothie with a bunch of frozen fruits, and even a handful of spinach to sneak some vegetables in. (see our inspo)
  2. Have cut fruits and vegetables prepared for fast snacks (see our inspo)
  3. Mix in vegetables to your pasta dinner: try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
  4. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
  5. Substitute crunchy vegetables for chips with your favorite hummus, guacamole, or salad dressing for dipping.
  6. Snack on dried fruits for a sweet treat or dried vegetables for a crunchy and salty snack.
  7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  8. Add variety to a large salad for lunch or dinner.
  9. Have canned fruits and vegetables available in the pantry for a snack, side dish, or to add-in to a main meal.
  10. Add bananas, berries, apples, pears and/or peaches to oatmeal for a power breakfast. (see our inspo) (see our take on chia seed pudding)
  11. Stuff an omelet with vegetables such as carrots, peppers, tomatoes, broccoli, and/or onions with cheddar cheese.
  12. “Sandwich” in vegetables to your sandwiches with tons of greens, and potentially peppers, carrots, cucumber and tomato as fillings.
  13. Add raw or cooked veggies to tacos or taco bowls: greens, salsa, guacamole, celery, corn, onions, and shaved carrots.
  14. Make your own veggie fries by slicing parsnips, sweet potatoes, potatoes, and carrots to bake in the oven. (see our inspo)
  15. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
  16. Stir fry carrots, broccoli, cauliflower, bell pepper, celery, and onion together with rice, chicken, and teriyaki sauce. (see our mediterranean inspired stir fry)
  17. Make fruit your dessert: combine sliced strawberries, raspberries, and bananas in a bowl with chocolate chips. (see our inspo) (don’t like chocolate? try this)
  18. Dip carrots, bell peppers, celery, and radishes into hummus. (see our inspo)
  19. Heat a frozen bag of Edamame and top with a light salt for a snack while watching TV.
  20. Add fruit like berries, bananas, peaches, apples or dried fruit to greek yogurt. (see our inspo)

Want more tips? Check out our Podcast Episodes (I think you’ll like Nutrition 101)

Leave a Reply

Your email address will not be published. Required fields are marked *