
29 Aug 8 Tips to Increase Your Fruit and Vegetable Consumption, Reach Weight Loss and Wellness Goals
When we whip up personalized meal plans for our patients, they often feel a bit overwhelmed by the recommended amount of fruits and veggies. It’s worth noting that most Americans aren’t getting as much as they should in this department. Generally speaking, the typical American diet leans way too much into processed foods and skimps on fruits and vegetables.
Going from barely any produce to loading up at least half your plate with the good stuff can feel daunting. Plus, we get it – sometimes you’re just stuck in a food rut. (Oh, broccoli, my old friend…)
So, when September rolls around (and honestly, all year long), the #MoreMatters movement steps into the spotlight. It’s all about pointing out how most of us are seriously lacking in the fruits and veggies department. Today, we want to dedicate this blog to showing you how to sneak more of them into your diet with these eight super-doable tips. As registered dietitians, our gig is to make sure that choosing healthy feels like a breeze.
- Begin with one. One apple, one pear, a plate of carrot sticks – each meal. Just one addition is an excellent starting point for boosting your fruit and vegetable intake. Incorporate at least one fruit and/or vegetable in every meal. Alternatively, aim to include one fruit and one vegetable in each meal for even better results. Keep things exciting and cost-effective by choosing fruits and vegetables that are in season. This also ensures fresher options.
- Embrace the “Sixth Sense Vegetable trick.” Enhance your dishes by adding shredded carrots, pumpkin, and zucchini to spaghetti sauce, meatloaf, and stews. Get creative by using broccoli and cauliflower to thicken your sauces in a blender. Craft a smart and delightful breakfast by blending your favorite in-season fruits with yogurt to make a nutritious smoothie. Treat yourself to frozen fruit pops as a delightful early fall snack. For a refreshing option, indulge in watermelon slush. (Kids tend to love anything with the word “slush” in it.)
- Try the trends. Not all fads are bad. There are some cool trends like cauliflower crust pizzas or swapping out rice and potatoes for this versatile cruciferous option. Ever thought of a creamy cauliflower sauce in place of sour cream? It seems like cauliflower can do almost anything, except turn green – no worries though! It’s a lighter alternative to our carb-heavy favorites and brings a powerful combo of high fiber and antioxidants.
- Frozen goodness works wonders! Turns out, frozen fruits and veggies pack just as much nutritional punch as the fresh stuff. Studies have shown that there’s practically no noticeable difference between fresh and frozen corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries. While we’re all about going for what’s in-season, satisfying your winter berry cravings is totally doable. And hey, it keeps your taste buds excited about loading up on those fruits and veggies.
- Start your day off right with a burst of flavor – toss some berries or fruit onto your cereal or in your oatmeal. Get into the groove of having fruit right in the morning – whether it’s a handful of berries or some sliced bananas.
- Simplicity is key! Save yourself time by prepping in advance. Keep a stash of cut-up fruits and veggies in the fridge for a quick snack – making it just as convenient to munch on these wholesome treats as it is to reach for those potato chips. And don’t forget to keep hummus, yogurt, peanut butter, or guacamole on hand for a delightful dipping experience.
- Embrace the rainbow! It’s all about variety, which is the secret sauce for both a vibrant life and robust health. Ensure you’re getting the full spectrum of colors: purple, green, orange, red, blue, yellow – load up on these shades in your meals. The more diverse, the better for your well-being. Toss in some crispy red cabbage into your arugula and strawberry salad. Or toss in generous pieces of mango or frozen strawberries to give your favorite spinach salad a tasty twist. Play around, mix, and match – let those colors pop!
- Master the art of savvy shopping. Steer clear of those inner grocery store aisles. They’re like a vortex of flashy packaging and health claims that can reel you in. Stick to the outer edges of the store – that’s where the real nutrition magic happens. If you’re picking up canned veggies, give them a couple of rinses to wash off excess salt. And remember, being savvy with nutrition labels is your ticket to making the smartest and healthiest choices.
Increasing your fruit and vegetable intake doesn’t hav to break the bank or turn your eating habits upside down. These 8 easy-to-follow tips can help you get healthier and help get you to make smart snack and meal decisions (one vegetable, one fruit at a time!)
Instant Pot Vegetable Curry
Ingredients:
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 tablespoon curry powder
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon red pepper flakes (adjust to taste)
- 1 can (14 oz) diced tomatoes, with juices
- 1 can (14 oz) coconut milk
- 3 cups mixed vegetables (e.g., carrots, broccoli, mushrooms, cauliflower, peas, etc.)
- 1 potato, peeled and diced
- 1 cup vegetable broth
- Salt and pepper to taste
- Fresh cilantro, chopped, for garnish
- Cooked rice or naan, for serving
Instructions:
- Set your Instant Pot to sauté mode. Add the vegetable oil and let it heat up.
- Add the chopped onion and sauté for a few minutes until translucent.
- Stir in the minced garlic and ginger, and sauté for another minute until fragrant.
- Add the curry powder, ground turmeric, ground cumin, ground coriander, and red pepper flakes. Sauté the spices with the onions for about a minute until they become aromatic.
- Pour in the diced tomatoes (with juices) and stir well to combine with the spices.
- Add the mixed vegetables and diced potato to the Instant Pot.
- Pour in the coconut milk and vegetable broth. Give everything a good stir to ensure the flavors are well mixed.
- Cancel the sauté mode, close the Instant Pot lid, and set the valve to the sealing position.
- Select the “Pressure Cook” or “Manual” mode and set the timer for 5 minutes.
- Once the cooking time is up, perform a quick release of pressure by carefully turning the valve to the venting position.
- Open the Instant Pot lid and give the curry a good stir. If you prefer a thicker curry, you can mash some of the potatoes with a fork to help thicken the sauce.
- Season the curry with salt and pepper to taste.
- Serve the vegetable curry over cooked rice or with naan bread.
- Garnish with freshly chopped cilantro before serving.