We get it! Some days it’s tough to made helpful food choices; so we thought we’d give you some of our top tips on how to get more fruit and veg into your diet!
1) Plan ahead!
You can’t eat it if you haven’t got it! Try to go shopping with a list, and not when you’re hungry! Also, prep some easy to grab snacks/additions when you get home from the supermarket. Chop up some fruit and pop it in some air-tight containers in the fridge and freeze what you’re unlikely to eat in the next few days. You can also chop and prep some root vegetables; pop them on a baking tray and roast! Keep them in air-tight containers in the fridge and reheat throughout the week as needed.
Swap noodles or spaghetti for courgetti, cucumber, butternut squash or beets!
3) Make friends with the freezer!
When trying to increase fruit and vegetable intake, you can start having a lot of waste, which often puts us off. Grab some frozen berries to add into smoothies or your porridge (or chia dessert if you’re adventurous), and always keep some frozen veg ready to add to your midweek meals!
4) Bulk Up Breakfast!
It’s easy to fall into the trap of toast and jam, or just a bowl of shreddies for breakfast, but you can add some peanut butter to some sourdough and top with banana, or swap your shreddies for organic oats, topped with nuts, seeds and raspberries! Think of the fibre boost there! Overnight oats are also super easy, pop some oats in a mason jar, with a milk of choice, and top with any additions you fancy! Frozen berries are a great option! You can swap the oats for chia seeds, mix with milk, peanut butter and cinnamon if you like a sweet treat! Really, anything goes!!
5) Rearrange your fridge/freezer
It’s true what they say, out of sight, out of mind! Make fruit and veg easy to access and eat,and you’re more likely to eat it!
6) Swap this for that!
Always eat breadsticks with a dip – opt for veg sticks instead?
7) Get adventurous!
So, you may have apple sauce with your pork chop, but why not chop some apples up and lightly sauté instead? The same with duck? Duck and plum sauce? Chop up some plums and lightly sauté.
8) Try to have something green in every meal!
Rocket with your sandwich, spinach with your scrambled egg,kale with your mash and broccoli can be added to the oven for the last 10 minutes of whatever you may be cooking in there.
9) Try meatless days!
You may not be vegetarian or vegan, but if you opt for a meatless meal, then you will naturally need to include more plant-based foods,and therefore increase your intake. Mushroom stroganoff, whilst usually paired with beef, can become a tasty dish when you source a range of species of mushrooms! Taco Tuesday can still be a thing – just swapthe mince for lentils and grated carrot. The same goes for lasagne or bolognaise! Veggie chilli’s really have no limits – you can add as many vegetables as possible with this one!
10) Soups and Stews!
This is a great way to boost your intake – but even if you just grab a can of soup, pop some of your frozen veg in when cooking!
The best way to get more fruit and veg in your diet is to simply start, one day at a time. Write a list of the fruits and veg you enjoy and start there. Try to think of the different ways you could include one of your favourites, regularly!