How To Get More Servings of Fruits and Vegetables

Monday, Aug 3, 2020 | Uncategorized

Author: Healthi Coach Robert Williams

Five to nine servings of fruits and vegetables in one day?! Yes, that seems like a lot, but that is the number of servings the USDA recommends for a healthy lifestyle. This is why many of the plans on Healthi have most fruits and vegetables cost zero BITES. Fruits and vegetables being zero BITES encourages us to eat more of them instead of other foods that are more BITES. How do you eat that many servings in one day though? It seems near impossible for some. Well here are thirteen tips to make that easier!


1. Salad you say?

Filling a plate or bowl with dark leafy greens, tossing in tomatoes, bell peppers, chickpeas and onions then pairing it with a lean protein and a light dressing gives you a veggie -filled meal.


2. Freeze that fruit (and veggies)!

Keep a supply of frozen fruits and veggies in the freezer makes it easy to use them as side dishes, smoothies and stir fry’s!


3. Sweet dessert!

Fruits make a great sweet dessert. Some of my favorites are banana ice cream, strawberries (sprinkled with some zero-calorie sugar) and a new favorite of mine are grapes with lime juice sprinkled on them.


4. Start your day the fruity way!



Slicing a banana into your cereal or oatmeal adds more flavor and makes it more filling. Also, an apple or orange (or both!) pair well with almost any other breakfast items.


5. Can you say potato?

Yes potatoes cost BITES on a lot of plans, but they are filling and delicious! Bake one and top it with salsa, beans and/or greens make it a full meal. This versatile veggie can be sliced, chopped, diced, mashed and even grated for some great side dishes. Pro-tip: mix mashed potatoes with mashed cauliflower to cut the calories and the BITES.


6. Counter grab ‘n’ go

Having a fruit bowl on the counter makes then readily available and will have you reaching for them instead of those cookies.


7. Wrap it up!



Grab some greens, slap in some hummus or salsa, fresh or grilled veggies and wrap them in a low bite tortilla for a fast and yummy meal.


8. Snacky snack time

Keep pre-portioned veggies and fruits in Ziplock’s or small Tupperware. Grapes, celery, carrots and broccoli are easy to do this with. Pair with some hummus or low cal ranch, or eat them solo for the win!


9. How fun are kabobs?



Whether on the BBQ, in the oven, or on top of the stove kabobs are a tasty and easy side dish. I love using a balsamic glaze on them to make them even tastier. You can use whatever you like: onions, bell peppers, mushrooms, zucchini, potatoes …seriously whatever you like!


10. Can I get some lettuce?

Cut the carbs by wrapping sandwiches in lettuce. Places like Jimmy Johns already have that as an option on their menu. Lettuce also make great boats to carry some hummus to your mouth.


11. You can grill fruits?!



Grilling bananas (my favorite) pineapple, peaches, and apples bring out new flavors and textures to these already delicious fruits.


12. Serve some soup!

A big ‘ol pot of soup is not only comforting but it can be packed fill of veggies for a fantastic meal or snack.


13. Every ‘wich way

Any sandwich you have can and should have fruits or veggies on them. Burger? Lettuce and tomato! PB&J? Throw some bananas on there! Sub sandwich? Onions, bell peppers, olives, cucumbers… there are so many options you really can’t go wrong.

Getting your fruits and veggies in does not have to be boring. I hope this helps bring some color into your day!

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