Top 5 Creative Ways To Eat More Vegetables & Fruits


Including vegetables and fruits in your meals is extremely important. Veggies and fruits are rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight management due to their low-calorie content. Health authorities around the world recommend that adults consume several servings of vegetables and fruits each day, but this can be difficult for some people.

Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in an appetizing way. Here are 5 ways you can incorporate vegetables and fruits into your eating plan so that you never get sick of eating them.

Make soups

Soups are an excellent way to consume multiple servings of vegetables and fruits at once. It is simple to cook veggies into soups. Adding even a small number of extra veggies, such as broccoli, to soups is a great way to increase your intake of vitamins, minerals and fibers.

Make sauces

Adding extra vegetables to your sauces is a sneaky way to increase your veggie intake, especially if you have little children. While you are cooking sauces, simply add some veggies and fruits of your choice to the mix, such as chopped onions, carrots, bell peppers, and leafy greens like spinach.

Cook omelet

Omelets are an easy and versatile way to add veggies into your meal plan. Plus, eggs add lots of good nutrients, too. Cook up some beaten eggs with a small amount of butter or oil in a pan, and then fold them around a filling that often includes cheese, meat, vegetables, or a combination of the three. Any type of veggies taste great in omelets and you can really load them up for lots of nutrition.

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Make burger

Veggie burgers are an easy swap for heavier meat burgers and can be topped with even more vegetables. Veggie burger patties can be made by combining vegetables with eggs, nuts or nut flours, and seasonings. Sweet potatoes and black beans are also commonly used to make veggie burgers.

Blend into smoothies

Smoothies make for a refreshing breakfast or snack. Green smoothies in particular are very popular for hiding loads of leafy greens in fruity packages. They are made by combining fruit with ice, milk, or water in a blender. However, you can also add veggies to smoothies without compromising the flavor. Fresh, leafy greens are common smoothie additions, such as in this recipe, which combines kale with blueberries, bananas, and cucumber.

There are so many ways to add vegetables and fruits to everyday food items. Adding to a dish is great, but sometimes veggies can become the star as your sandwich bun or rice. By making veggies a regular part of your eating habits, you’ll significantly increase your intake of fiber, nutrients, and antioxidants.