Vegetables & Fruits

Vegetables and fruits bring color, flavor, fiber and a variety of nutrients to the diet.

Yet many people find that they eat the same few vegetables repeatedly or simply forget about fruit during a busy day.

Start with what you already like

There is no need to force yourself to eat foods you dislike. Think about vegetables and fruits that you already enjoy and look for easy ways to use them more often.

Apples, bananas, berries, oranges, tomatoes, carrots, spinach, peppers, beans and many other familiar foods can make everyday meals more varied.

Add color to your plate

One simple way to increase variety is to look at the color of your meals.

If your lunch is mostly beige or brown, perhaps add some tomatoes, carrots, leafy greens or fruit.

Vegetables do not have to mean salads

If you do not enjoy salads, there are plenty of other options.

• Roasted vegetables
• Vegetable soups
• Stir-fried vegetables
• Cooked greens
• Vegetables added to eggs
• Vegetables mixed into rice or pasta dishes

Make fruit an easy choice

Fruit is often easiest to eat when it is visible and ready to use.

Keep fruit where you can see it rather than hidden away at the back of the refrigerator.

A banana with breakfast, an apple during the day or berries with yogurt can be simple additions.

Fresh is not the only option

Fresh produce is excellent, but frozen and appropriately stored canned options can also be useful.

Having convenient options available can make it easier to include vegetables and fruits when fresh food is not practical.

Build the habit gradually

If you currently eat very little fruit or vegetables, suddenly making huge changes may be difficult to maintain.

Instead, add one small serving to a meal you already eat regularly.

Variety matters more than perfection

You do not need to eat every type of vegetable or fruit every day.

Over time, try to include different colors, textures and types of plant foods.