11 Easy Ways to Eat More Fruits and Veggies

The first thing we discover about vegetables is that they are unappealing. This negative attitude to greens is hardwired into our brains from childhood. Vegetables should just be pushed to the side of a plate or, at the very least, scarfed down before moving on to the good stuff.

Unfortunately, that mindset is causing a lot of damage. Not only because vegetables are delicious, but also because meat consumption contributes significantly to global climate change. As we consider how we should eat in 2022, one of the first priorities should be a more plant-based and nutritious diet.

Fresh vegetables and fruits are the foundation of a healthy diet and weight management. Most processed foods, regular sodas, and sweets have a high-calorie content in a small portion. Vegetables and fruits are the polar opposite — they have a lot of bulk but only a few calories. You can consume fewer calories while eating larger portions and still feel full at the end of your meal. Isn't it amazing?

Let's explore some ways you can include more vegetables and fruits into your diet:

1. You don't have to like all vegetables and fruits; just a few. Explore various kinds and varieties of vegetables and fruits for appealing texture and flavor.

2. Change the amount of raw and cooked vegetables you eat. For a softer texture, lightly cook or steam them. Herbs and masalas can be sprinkled on top to add flavor.

3. To your cereal or yogurt, add a banana, strawberries, or another preferred fruit.

4. When time is short, keep ready-to-eat frozen vegetables on hand as a quick addition to meals. Alternatively, use fresh vegetables and fruits that require minimal preparation.

5. Vegetables, fruits, and whole grains should account for the majority of your dinner plate. Eat these foods first, rather than saving them for last after you've finished everything else.

6. When planning meals, start with dishes that feature vegetables or fruits as the star feature, and then build the rest of your meal around those.

7. The "unlimited servings" rule does not apply to dried fruit and fruit juice because they contain more calories than fresh or unsweetened frozen fruit. Eating them may result in a significant increase in calorie intake.

8. Snack on vegetables or fruits whenever you want.

9. Look for ways to incorporate vegetables into existing recipes or with other foods. Add them to soups, curries, sandwiches, daliya, wraps, etc.

10. Visit a local sabzi mandi. The variety and freshness of the goods may tempt you to try something new.

11. Pack some ready-to-eat vegetables and fruits as quick snacks when traveling.