6 Great Tips for Adding in More Fruits and Vegetables

I posted this one a while back, but I think it's great to be reminded of tips to keep us going.  
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On average, Americans eat just ONE serving of fruits and vegetables per DAY. “If Americans ate just one more serving of fruits or vegetables per day, this would save more than 30,000 lives and $5 billion in medical costs each year.” What? Crazy! Just think how amazing it could be if Americans added two more servings?!?! *Mind Blown* All kidding aside, it really is important to add more fruits and vegetables in your diet. EVERYONE needs more and you can not eat too many fruits and vegetables. They are called superfoods for a reason! Did you know all fruits and vegetables contain cancer-fighting compounds?!?! People who eat just five servings of fruits and vegetables a day lower their risk of cancer, heart disease, stroke, diabetes and other conditions! 

I know what you are going to ask me: “what's an easy way to add in more fruits and veggies?” That is what you were going to ask me, right? I am always looking for easy ways myself! The best way to make a change is to Set Goals! Don't just say “eat more fruits and vegetables”; make it actionable! Set tangible, specific goals! So, let's make this a list, I LOVE lists!!

• Start each day with a piece of fruit. This is a bigger energy booster than a cup of coffee! After waking up from our “fast”, our bodies need fuel i.e. breakfast (see what they did there “break” “fast”?!?! HA!) Our brains function on glucose and what better way to get that to your brain than through a piece of fruit!
• How about smoothies?! Are you fan? I think the consensus is you either love them or hate them; no in-between. I've learned to love them. First, because I can pack several servings of fruits and vegetables into one cup and have it done in minutes! One and Done! Second, I have figured out my favorite and easiest smoothie!
  • ¼ cup of orange juice
  • 1 cup of spinach
  • 1 banana
  • ½ cup of frozen berries
  • BAM! Done with 2 servings of fruit and 1 vegetable!
• Make a rule: if you want a treat (candy, chocolate, pastry, etc) you must first have a fruit or vegetable! This is a double win; first, you get a serving of fruit or vegetable and second, you fill up on the good stuff so you don't overindulge in the junk!
• ALWAYS, serve a fruit AND vegetable with dinner! Preferably more, but if you're starting small, here's a great place to jump!
• Craving something sweet?! How about some “nice cream”?! If you haven't heard about this awesomeness yet, it's frozen bananas blended up and it tastes like soft serve ice cream! I like to add cocoa powder and peanut butter! Sometimes, I do raspberries. Try your favorites!
• My last tip, I kind of stole from the Happy Herbivore. She made a video of how she makes a big salad and puts it in the fridge and it lasts the whole week. Ok, I didn't “kind of” steal it, I really stole it, it's hers, BUT I have an even better storage idea! She used a big Tupperware bowl, but I still found that the bottom bits get soggy and slimy, ewww! Instead, I found these great produce savers! The large size is big enough to store 5 days of salads for 2 people (10 servings when you really pack it in there!!) I had to do some rearranging to make them fit in my fridge, but it's completely doable. I have always hated taking all that time to chop a salad for one or two servings, it just takes so long! Now, I can make 10 servings in the same amount of time with no soggy veggies. Ok, Ok, here is the produce saver!! (*click on the picture for the product on Amazon)

I  use it for fruit, too! I always hesitate buying berries because I feel like they go bad
by the next day. With these nifty contraptions I can store berries in the fridge for at least 10 days!! I know, so exciting, right?! So, the tip is to make a big salad that you can grab at anytime!! How easy is that?! The secret to keeping the salad fresh though is not adding the vegetables that get too wet...I save the tomatoes and cucumbers until I'm ready to serve. I also top with some seeds like sunflower or pumpkin. ​

Here's what I throw into those awesome containers:

• 1 large package of spring mix or baby spinach (no chopping required!)
• a big bunch of green onions, chopped
• about 10 radishes, sliced
• a zucchini, chopped
• carrot sticks (I buy them pre-cut, who doesn't want to make this easier?!)
• 2 cups of red cabbage, chopped
• Add whatever is your favorite!! And don't be afraid to buy those pre-cut veggies, we are going for easy and convenient here!!​

Are those doable? Can you find some time to fit more fruits and vegetables into your life? Your life depends on it;)

Do you have any tips that can make my life easier?!?! I'd love to hear them; post in the comments, Facebook, Instagram, or throw an email my way!

Peace, Love, Plants,
Cristy

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