So how can we incorporate more produce into our diets to get these health benefits?
Then, check out the18 Best Fruits & Veggies to Keep You Fuller Longer.
Breakfast
Add veggies to your eggs.
iStock
17 Quick & Easy Meals Our Dietitians Are Cooking This Week
Make a smoothie.
Another super simple way to get more nutrients into your day is by making a smoothie for breakfast.
“Make smoothies by blending your choice of fruits and vegetables,” saysLisa Young, PhD, RDN.
Shutterstock
“This helps increase your intake of essential nutrients.”
Enjoy a fruit salad.
Want more antioxidant-rich fruit in the morning?
iStock
Put fruit on top of your yogurt, oats, or cereal.
38 Best Store-Bought High-Fiber Snacks
Lunch
Use avocado as a spread.
Sneak vegetables into a sauce.
Shutterstock
“Sneak vegetables into sauces and soups by pureeing or finely chopping them,” says Goodson.
She suggests blending vegetables like spinach, carrots, or butternut squash into soups or pasta sauces to start.
15 Best Fruits & Vegetables for Weight Loss
Make veggie chips.
iStock
Make a main course salad.
Don’t underestimate the nutrient density and flavor potential of a salad.
18 Most Nutritious Leafy GreensRanked!
Shutterstock
Pack veggies into your sandwich.
Incorporate a side salad.
Best suggests adding a side salad to your meals “with a variety of colorful vegetables.”
iStock
9 Best High-Fiber VegetablesRanked!
This way, you’re guaranteed to have some extra vegetables in every bite.
17 Best Soup Recipes For Weight Loss
Dinner
Try a simple stir-fry.
iStock
“Stir-frying is a good way to incorporate vegetables into your meals,” says Young.
“It requires minimal preparation and the cooking method retains the nutritional value of the vegetable.”
Replace traditional pasta with veggie noodles.
iStock
“you might replace traditional pasta with spiralized zucchini or carrots for a lighter meal,” says Goodson.
The 7 Best High-Protein Grains To Eat
Use a veggie crust.
An effortless way to make a nutrient-dense dinner is to assemble a sheet pan full of vegetables and herbs.
iStock
“Roast a sheet pan of mixed vegetables as a side dish for dinner,” says Sabat.
“Toss them in olive oil, garlic, and your favorite seasonings before baking.”
10 Best Low-Carb Fruits
Always have frozen fruits and vegetables on hand.
iStock
Sabat says that an easy trick for increasing your veggie intake is to confirm your freezer is stocked.
Add vegetables to your pasta.
11 Best Pastas on Grocery Shelves, According to a Dietitian
Get creative with your sides.
Shutterstock
The 15 Healthiest Yogurts on Grocery Store Shelves
Snacks
Eat veggie sticks with a dip.
One of the most straightforward ways of incorporating vegetables into your snack time?
Add fruit or veggies to your cheese and cracker snack.
Shutterstock
16 Healthy Store-Bought Crackers
Make energy bites with dates.
Have pre-cut fruit and vegetables on hand.
“Carrot sticks, apple slices, and grape tomatoes make great options.”
Shutterstock
Young agrees, saying, “Pre-cut your fruits and vegetables and keep them refrigerated.
Having them readily available makes it convenient to incorporate into every meal.”
23 Easy Weight-Loss Meal Prep Recipes
Dessert
Add vegetables to your baked goods.
iStock
Make a berry parfait for dessert.
The 15 Unhealthiest YogurtsRanked by Sugar Content
Make a fruit compote.
And lastly, making a fruit compote is an easy way to get some fruit into your favorite desserts.
Shutterstock
“Serve it warm with a scoop of vanilla yogurt or a small piece of angel food cake.”
Shutterstock
iStock
iStock
Shutterstock
iStock
Shutterstock
iStock
iStock
Shutterstock
Shutterstock
