A big part of taking care of our body comes down to what we eat on a daily basis. While it can be hard to change your routine, adding vegetables and fruits into your daily take can positively impact your body.
One of the simplest methods to promote health and well-being is to eat a lot of colorful fruits and vegetables. There are at least nine primary fruit and vegetable families, each with hundreds of different plant nutrients that are helpful to one's health. The USDA suggests that you consume 5 to 9 servings of fruits and vegetables each day.
So, why and how can you add fruits and vegetables to your daily routine?
Why Add Fruits and Vegetables to your Diet?
Fruits and vegetables are a vital part of a healthy diet to build a healthy body. Fruits and vegetables energize and strengthen your whole body. It supplies your brain, bones, and muscles with many vital nutrients to keep them functioning properly.
So, what are the nutrients that vegetables are filled with that protect our brains? If you answered antioxidants, you are absolutely right. Antioxidants are essential nutrients that protect our brains from damage and pollution. Some vegetables and fruits rich with antioxidants include kale, chard, beet greens, turnip greens, mustard greens, carrots, mangos and spinach.
Bones need vitamin K and vitamin D to grow and stay strong. These vitamins make sure calcium doesn’t get used up too fast by the other parts of our bodies. In addition, vitamin K works with vitamin D to rebuild bone in your body, making your bones healthy and strong!
An essential part of our diet that makes our muscles strong and healthy is fiber. Fiber helps the fuel inside food burn more slowly and last longer. Our body needs grain foods, fruits and vegetables like rice, oats and quinoa for fiber.
Here are 10 simple tips to help you incorporate more fruits and vegetables into your daily eating.:
Red fruits and vegetables include:
Blue/ Purple Fruits and Vegetables include:
Green vegetables and fruits include:
5. Blend in :Try a new fruit smoothie with different combinations. And don’t be afraid to throw some vegetables in there! Cucumber, beets, and frozen spinach work great for this. You can visit our recipe page for easy and fun fruit smoothies that will help you start the day right.
6. Allow someone else to do the work: Maybe you do not enjoy or know how to chop, cut, and peel vegetables and fruits. It’s okay to ask for help. You can buy pre-cut or chopped produce, so you get the final result of having your needed requirements of fruits and veggies. You can even just get prepared salads to enjoy at the end of your busy day.
7. Add your touch: There are so many fun flavors you can add to your fruits and veggies. Spice it up! Add nuts, olive oil, balsamic vinegar, and whatever else you enjoy in your salads or veggie recipes. You can also add nuts and honey to your favorite fruits.
8. Try dips: Sometimes, you just don’t enjoy the taste of certain vegetables. You can try to dip them into hummus, ranch, or your favorite dip, which will serve as a great snack. Another option is to make your own! Get some avocados, onions and tomatoes and make your own dip. You can also try dipping your fruits in peanut butter and yogurt. Check out our very own delicious spinach yogurt dip and let us know what you think.
9. Start your day right : A big boost to maintaining your routine is starting your day right. For example, you can add some strawberries and bananas to your oatmeal breakfast or have a delicious fruit smoothie for that energy boost. You can also add some vegetables to your eggs and sandwiches. Once you start doing this each morning with minor additions, you will pick it up for the rest of the day.
10. Grab and Go: Keep your vegetables and fruits in easy-to-grab places so that you can snack on them throughout the day. They serve as great snacks and boosters, which will help increase your nutrient intake without you realizing it.