When going outside, we prefer to carry the chips or other packaged items in our bag rather than fruits or other healthy items. The junk foods are the most convenient foods to eat and we always tempted for it. This article is focused on explaining the 8 ways to eat more fruits and vegetables in your daily diet.
The experts say that we should be eating minimum five servings of fruits and vegetables every day. However, it is the fact that knowing and doing are the two different things. Many times it is not easy to get them all in there.
Breakfast
Yes, you should start your day with a breakfast smoothie. You can have some fruits, low-fat yogurt and ice in a blender. If needed, you can add a scoop of protein powder in there in good measure and blend it for few seconds. The breakfast is ready to sip. You can also use frozen yogurt or a scoop of ice cream in the smoothie. Specially, children will really like it.
Vegetable sandwiches
Prefer the sandwiches loaded with vegetables and fruits. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich.
You can make sandwich with lettuce, tomato, cucumber and anything else which are ready to eat with mayonnaise and cheese toppings.
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Salads
During meal, you can have a salad bowl. By chopping variety of vegetables, cheese, and croutons – you can set out a salad bar. Add lettuce as per choice for dressing the salad and let everybody create their own.
Vegetable Soup or fruit juice
Encourage everyone to drink vegetable soup or fruit juices. Keep ready assorted fruits and vegetables. Everyone has own choices when it comes to fruit or vegetables. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat.
You can start a cocktail hour by pouring everybody a glass of his or her favorite. If needed, add a small cube of ice. Sit together and talk about how everybody’s day went. The perfect family time. Chuckles!!
Dessert
Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.
Snacking
Fruits or vegetables are the perfect offerings for snacking. The fruits can be sliced and add some peanut butter or cheese. The grapes served with cube cheese. Fresh veggies can be served with ranch dip. Have some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it.
You can try dried fruits at any time of the day for snacking. Add some small cartons of raisins to your child’s lunch box pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking.
In the morning, you can add dry fruits or banana chips to oatmeal and cereals.
Try some new fruits and vegetables
Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.
Start “My Veggie Day”
Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick.
Final say..
In a family, incorporate few of these 8 ways to eat more fruits and vegetables in your daily diet and you will have everyone in your family eating more fruits and vegetables in no time.
Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on. However, you should Eat as per eating zones during the COVID-19 lockdown.
