Eating produce is an issue for many people, as it is easily overlooked in comparison to meat and carbs. Far too many adults need more produce in their diet. Today, let’s take a look into some ways you can incorporate produce into your diet more effectively.
Breakfast: Smoothie bowls, overnight oats, and fruit salad
For breakfast, many people eat cereal or a protein bar, but don’t grab a piece of fruit. There are three foods you can try that will replace your usual breakfast and help you eat more fruit. First, you can make a smoothie bowl with any fruit you like, although açai is a common base. Then, chop up a banana, grab some berries, and even consider throwing on some other superfoods like cacao nibs and hemp seed.
Another fantastic breakfast is overnight oats. You can create so many combinations that incorporate fruit, from chocolate banana to mixed berry. If oats aren’t your favorite food, try making a fruit salad at the beginning of the week with all of your favorite fruits. Then, you can grab some whenever you need a quick breakfast.
Snacks: Raw veggies or dried fruit
Some great snacks that will up your produce intake are raw vegetables and dried fruit. Raw veggies can be healthy even when eaten with some dressing or dip, as long as you make sure not to overdo it. When choosing a dried fruit to eat, be sure there is no added sugar. When in doubt, you can always use a dehydrator to make your own dried fruit.
Main courses: Tasty salads and varied cooking methods
If you need to incorporate more produce, you’ve likely heard a million times to eat more salad. Many people avoid salads, because they assume they cannot be delicious. That is simply not true. Some low-calorie dressings have plenty of flavor, and you can also add toppings to dress up your salad. Some meat, sunflower seeds, craisins, or even croutons can make a big difference. If you really want to, you can even make a salad your main entree for dinner.
Alternatively, if you just need a side to go with your meal, consider trying out some new ways to make vegetables. Vary the seasonings, try pan-frying versus baking, and even replace some carbs with vegetable alternatives. For example, if you’re making tacos, you could use whole lettuce leaves instead of tortillas to increase your vegetables. Likewise, any sandwich can be made into a salad if you replace the bread with a base of lettuce or spinach.
No one likes to be told that they need to “eat their vegetables”, but in reality, there are plenty of ways to make a tasty meal that includes enough fresh produce. Do what you can to shake up your normal routine and try including some of these meals and snacks to up your nutrition.