We all know that vegetables and fruits are good for our body; rich in essential vitamins, nutrients, anti-oxidants, fibre and water. But are we consuming enough fruits and vegetables daily?
Getting the nutrients you need through healthy eating is essential for growth, development and overall health. Integrating more vegetables and fruits into your diet may seem like a daunting task, but here are some simple ways you could increase your daily nutrition!
1. Prep Your Veggies
Have your veggies sliced and diced beforehand. This comes in handy when you’re pressed for time or feeling lazy. Make a large batch of salads, veggie sticks or fruit salads on hand for meals and snacks. Bag them up and keep them easily accessible in the refrigerator.
2. Make It Fun
Ever find a vegetable or fruit boring? Try making it fun and spiralize them! Give spiralized zucchini or butternut squash a go! Or even attempt to make a classic cauliflower rice by giving it a whizz in the food processor. You’ll be surprised how fun eating your nutrients can get. Try out eggplant lasagna or even vegetable kebabs for a fun twist on the classics.
3. Drink Up
The possibilities with juicing are endless! Come up with different concoctions to keep it interesting. Enjoy it for breakfast, lunch, snack or even dessert. Vegetables make a great source of fibre for your smoothie additions. Incorporate kale, avocado or even beetroot for a tasty addition. This helps to add a kick of iron and vitamins into your day! Want a protein boost? Add some Greek yoghurt or nut butters.
4. Spice Up Your Salads
Fruits are a good way to give your salads a pop of colour and you’ll also reap the benefits of the fibre and antioxidants provided. Add different veggies to your salad such as red peppers, roasted broccoli, cherry tomatoes or even pumpkin. Try adding dark green lettuce, spinach or rocket leaves as a salad base to increase the nutritional content.
5. Snack Wisely
Snacking doesn’t have to be a bad habit! A healthy snack can help curb hunger and provide energy and essential nutrients throughout the day. This helps when you revolve your snacks around fruits and vegetables. Pack pre-cut fruits and veggies into snack bags for munchies on the go!
6. Jazz Up Your Favourite Dishes
Recreate a traditional recipe by tossing in extra veggies into your soups and sauces. This also helps enhance the flavour, nutritional value and your daily intake. You can also pile them on your pizza or stuff them into your sandwiches.
7. Explore Seasonal Goods
Support your community and pay your local farmer’s market a visit. Buy seasonal vegetables as these tend to cost less, taste better and contain more nutrients. This is also a great way to challenge yourself to try new and creative dishes!
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