Easy Ways to Eat More Fruits and Vegetables

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Filed Under: Diet, General Health
Last Reviewed 06/23/2014

On average, Americans only consume three servings of fruits and vegetables each day. And that’s a crying shame. Study after study reveals that people who regularly eat five-plus servings are the ones who actually reap the many health benefits of fruits and vegetables.

How Eating Fruits and Vegetables Benefits Your Health

For example, want to decrease your risk of stroke by 26 percent? Eat five or more servings of fruits and vegetables per day. Want to lose weight? Focus on eating more fiber-rich vegetables. Want to combat free radical damage that can lead to a variety of health concerns? Load up on antioxidant-rich fruits.

As you can see, there are many benefits of fruits and vegetables. That's why you need to follow Mom’s advice and eat those veggies (and fruits). If you can make them organic, all the better. Here are 10 easy ways to incorporate more fruits and vegetables into your daily routine.

  1. Drink a glass of Low-Sodium V8 Juice with breakfast. (At the Whitaker Wellness Institute, this is the only “juice” that you’ll find on the tables.)
  2. Eat an apple or a pear for a snack or before a meal to help fill you up so you’ll eat less.
  3. Instead of a sandwich at lunch, have a salad with lots of colorful veggies. If you must have the sandwich, go open-face and pile it high with tomatoes, lettuce, onion, sprouts, olives, and peppers.
  4. Freeze a bunch of grapes and enjoy them as an afternoon treat or as “dessert.”
  5. Make a berry smoothie using plain, non-fat yogurt, ice, and a little stevia or xylitol as a sweetener.
  6. Top your fish dishes with mango salsa.
  7. Try a grilled portabella mushroom for dinner.
  8. Add extra frozen veggies to canned or homemade soups or other dishes.
  9. Dip snap peas, baby tomatoes, carrots, celery, or broccoli florets in hummus for a tasty and healthy snack.
  10. Add blueberries, cranberries, or strawberries to your salads.

Now it’s your turn: Do you eat at least five servings of fruits and vegetables every day?

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