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Dietitian’s Hacks to Eating More Fruits and Veggies

Dietitian’s Hacks to Eating More Fruits and Veggies

Did you know only 1 in 10 adults meets the federal fruit and vegetable recommendations? Adults should be eating at least 2 cups of fruit and 3 cups of vegetables daily. Are you? 

Don’t Forget Breakfast Time 
Start early by adding vegetables or salsa to scrambled eggs, banana to oatmeal/cereal, or berries to your yogurt.  

Snack time is a great time to get in more fruits and veggies. Don’t like them by themselves? Pair them with something you do enjoy! Here are some nutritious and delicious snack pairings  

  • String cheese and cup of berries 
  • Peanut butter and small banana  
  • Hummus and snack peppers  
  • Peanut butter and celery or apples 
  • Yogurt topped with nuts and berries  
  • Hard-boiled eggs and a clementine 

Wash and pre-cut your produce as soon as you get home from the supermarket. You are much more likely to grab them if they are already prepped. Place them in clear eyesight in your fridge.  

Add to meats and sauces 
Blending diced vegetables to things like store-bought pasta sauce is a way to boost the nutrient density. Frozen vegetables are a quick and convenient option here! If you have a food processor, blend up veggies like onions, bell peppers, broccoli, cauliflower, or zucchini and mix them into ground meat. It not only doubles the volume but adds vitamins, minerals, and fiber.  

Use them as a low carb alternative 

As many of you have seen, the cauliflower craze has taken over – and for good reason! Using vegetables instead of starchy carbohydrates like bread and pasta have many benefits. They add fibers and nutrients to your diet while controlling blood sugars levels and your waist line. Try this lower carb, nutrient dense sweet potato toast 

Boost their flavor  
Your more likely to veggies if they taste good – duh! You don’t have to be a pro in the kitchen to easily boost their flavor. Roasting vegetables is an easy, hands off way to amp flavor and add crispiness. Also, don’t be shy when it comes to seasonings. Taken from The Flavor Matrix, try out these pairings:  

Pairs well with: ginger, dill, fennel seeds, mint, tarragon 

Bell Peppers.
Pairs well with: parsley, garlic, cilantro, basil, thyme, turmeric, oregano 

Pairs well with: dill, garlic, coriander seed, ginger, chili pepper 

Brussels Sprouts.
Pairs well with: garlic, cayenne pepper, cinnamon, smoked paprika, chili powder 

Butternut Squash.
Pairs well with: cinnamon, nutmeg, cloves, allspice, sage, rosemary, vanilla 

Pairs well with: dill, ginger, garlic, rosemary, parsley, tarragon, cumin, curry, nutmeg, turmeric, cinnamon, fennel seeds, cilantro, mint 

Pairs well with: garlic, cumin, chili powder, rosemary, parsley, mint, turmeric

Add to Baked Goods  
It may sound funky but trust me…there are some delicious perks! For example, grated zucchini, full of potassium and Vitamin A, makes perfectly moist brownies! Other items that are great to add include pureed pumpkin, roasted squash, sweet potato, and apples. Instead of using sugar, try using bananas, apple sauce, or dates! A food processor or blender will come in handy.