{"id":6405,"date":"2021-03-18T13:30:00","date_gmt":"2021-03-18T20:30:00","guid":{"rendered":"https:\/\/lifestyle.org\/?p=6405"},"modified":"2023-08-04T10:53:47","modified_gmt":"2023-08-04T17:53:47","slug":"4-easy-ways-to-sneak-more-fruit-and-veggies-into-your-diet","status":"publish","type":"post","link":"https:\/\/lifestyle.org\/4-easy-ways-to-sneak-more-fruit-and-veggies-into-your-diet\/","title":{"rendered":"4 Easy Ways To Sneak More Fruit and Veggies Into Your Diet"},"content":{"rendered":"<p>According to science, by eating more fruits and vegetables, we reduce our risk of certain diseases such as cancer and extend longevity by years.<\/p>\n<p>By eating healthier foods, we reduce the consumption of junk foods, processed foods, and preservatives.<\/p>\n<p>And it\u2019s so easy to <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/13-ways-to-add-fruits-and-vegetables-to-your-diet\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/www.health.harvard.edu\/staying-healthy\/13-ways-to-add-fruits-and-vegetables-to-your-diet\">plug into the power of fruit and vegetables<\/a>!<\/p>\n<p>Here\u2019s the good news: It doesn\u2019t take having to eat a lot of fruit or vegetables to be healthy. According to the <a href=\"https:\/\/www.cdc.gov\/media\/releases\/2017\/p1116-fruit-vegetable-consumption.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/www.cdc.gov\/media\/releases\/2017\/p1116-fruit-vegetable-consumption.html\">CDC<\/a>, we need 1 \u00bd to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. It might sound like a lot, but it isn\u2019t.<\/p>\n<p>Here are a few examples:<\/p>\n<ul>\n<li>2 cups of leafy greens are equal to 1 cup of vegetables.<\/li>\n<li>A \u00bd cup of dried fruits is equal to 1 cup of fruits.<\/li>\n<li>One big fruit (apples, oranges, peaches, bananas, cucumbers, tomatoes, etc.) is equal to 1 cup of fruit.<\/li>\n<li>It takes 6 \u2013 8 pieces of smaller fruits to equal 1 cup (think strawberries, blackberries, etc.).<\/li>\n<\/ul>\n<p>Adding more fruit and veggies to your diet is <a href=\"https:\/\/fruitsandveggies.org\/stories\/easy-ways-to-incorporate-fruits-veggies-into-your-day\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/fruitsandveggies.org\/stories\/easy-ways-to-incorporate-fruits-veggies-into-your-day\/\">easy<\/a>. Here are four simple ways to get you started.<\/p>\n<h3>Plan and Prepare<\/h3>\n<p>Having things washed, drained, chopped, and cut up is a great time-saver. And it\u2019ll be easier to add some chopped spinach to your omelet or <a href=\"https:\/\/www.aurorahealthcare.org\/patients-visitors\/blog\/4-easy-ways-to-add-fruits-and-veggies-to-your-diet\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/www.aurorahealthcare.org\/patients-visitors\/blog\/4-easy-ways-to-add-fruits-and-veggies-to-your-diet\">sneak<\/a> some fruit into your yogurt or cereal.<\/p>\n<p>And if your vegetables are already washed and chopped, you\u2019ll be more likely to add them to a meal.<\/p>\n<p>A great time-saver is to buy frozen fruits and vegetables. They still retain their nutritional value and their delicious flavor. Plus, they\u2019re already prepared and ready to go and are available year-round.<\/p>\n<h3>Add Salad<\/h3>\n<p>Salads go with just about anything. And adding them to lunch is so easy. You can do classic salads or add some lean protein like chicken or tuna or vegan sources of protein like beans or chickpeas.<\/p>\n<p>Salads are low in calories (if you go easy on the dressing) and they fill you up. Plus, they\u2019re loaded with fiber, vitamins, and minerals that keep your metabolism going longer while boosting concentration and energy levels.<\/p>\n<h3>Soup, please<\/h3>\n<p>Soup\u00a0<em>can be<\/em>\u00a0a nutritious option for satiating hunger while providing an easy way for you to get your daily supply of fruits and vegetables.<\/p>\n<h3>Strategic Desserts<\/h3>\n<p>Although we\u2019ve been conditioned to enjoy sugary desserts after meals, what if a few times a week, we reached for fruit instead? You can still enjoy your favorite dessert, but what if instead of having dessert every day, you reserved it for a special meal or two during the week or on the weekend?<\/p>\n<p>Substituting fruit for dessert reduces calorie consumption, boosts mental focus, and stabilizes energy levels versus sugary desserts and snacks that crash your energy.<\/p>\n<p>You can cut up different types of fruit to make a fruit salad or put them in a blender to make a smoothie. It\u2019s so easy to keep an apple or banana with you too \u2013 it\u2019s nature\u2019s version of fast food.<\/p>\n<p>Think about, just by eating a couple of cups of fruit and a couple of cups of vegetables each day, you\u2019ll have an easier time managing your weight, reduce the risk of disease, be mentally sharp, and have more energy to live your best life!<\/p>\n<p>Photo by <a href=\"https:\/\/unsplash.com\/@metastudio35?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Daniel Irwin<\/a> on <a href=\"https:\/\/unsplash.com\/s\/photos\/cereal-with-fruit?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Unsplash<\/a><\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>According to science, by eating more fruits and vegetables, we reduce our risk of certain diseases such as cancer and extend longevity by years. By eating healthier foods, we reduce the consumption of junk foods, processed foods, and preservatives. And it\u2019s so easy to plug into the power of fruit and vegetables! Here\u2019s the good&#8230;<\/p>\n","protected":false},"author":4,"featured_media":5272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[58],"aware":[1754],"class_list":["post-6405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all","tag-nutrition","aware-activity"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Easy Ways To Sneak More Fruit and Veggies Into Your Diet - Lifestyle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lifestyle.org\/4-easy-ways-to-sneak-more-fruit-and-veggies-into-your-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Easy Ways To Sneak More Fruit and Veggies Into Your Diet - Lifestyle\" \/>\n<meta property=\"og:description\" content=\"According to science, by eating more fruits and vegetables, we reduce our risk of certain diseases such as cancer and extend longevity by years. 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