Quick Tips: Adding Fruits and Vegetables to Your Diet

Getting Started

Eating more fruits and vegetables is a great way to improve your nutrition. These tips can help you get started.

• Make it easy.
  • Keep a bowl of fruit within easy reach at home and at work so that you can grab a piece of fruit when you're hungry.
  • Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on preparation time.
  • Use the microwave to quickly cook vegetables.
  • Keep dried fruit on hand for a snack that is easy to take with you when you're away from home.
• Be creative.
  • Mix sliced fruit or frozen berries with yogurt or cereal.
  • Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
  • Make fruit smoothies by blending together fresh or frozen fruit, fruit juice, and yogurt.
  • Add dried or fresh fruit to oatmeal, pancakes, and waffles.
  • Add colorful vegetables, such as red cabbage, carrots, and bell peppers, to green salads.
  • Top salads with dried cranberries or raisins or with sliced pears, oranges, nectarines, strawberries, or grapefruit.
  • Add extra vegetables to pasta sauces and soups. Try grated zucchini or carrots, spinach, kale, and bell peppers.
  • Add vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavorful choices.
• Pump up the flavor.
  • Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
  • Toss raw or cooked broccoli and cauliflower with low-fat Italian dressing and Parmesan cheese to make a flavorful side dish.
  • Roast vegetables and fruits to bring out their flavor. Just drizzle them with a small amount of olive oil, and bake until tender.
  • Season cooked vegetables with lemon juice and a small amount of olive oil. For extra flavor, add fresh herbs such as basil, tarragon, and sage.
  • Try baked apples or pears topped with cinnamon and honey for a delicious dessert.