September is Fruits and Veggies: More Matters Month, a reminder to evaluate your plate and increase your produce intake, if necessary. There are a wealth of resources and recipes available online to help you add more fruits and veggies into your day. Here are a few tips to get you started.
What is a Serving?
Ideally, your daily diet should include 5-7 servings of fruits and veggies, but what does a serving look like?
An adult serving of fruits and veggies may differ between foods. For example, a serving of most cooked fruits and veggies is 1 cup, but a serving of leafy greens is 3 cups. When it comes to kids, each age and stage has needs, so do your research or ask your pediatrician.
Prep Your Produce
Looking to eat more fruits and veggies? If you have cut produce ready to eat, you are far more likely to reach for it when packing lunches or feeling snacky. Purchase a veggie tray with a lid and keep it in the fridge for easy access. Wash and slice your berries when you get home from the store to make them easy to grab and prevent them from molding.
Eat Locally and Seasonally
100 years ago it was standard practice for households to can and preserve produce for the colder winter months. Although we have every option available to us year ‘round, why not take the opportunity to eat seasonally and preserve food for the cooler months?
While apples are in season, head to the orchard for a few bushels and prep some freezer bags for baked apples, or can your own applesauce. Focusing on local, seasonal produce has a long list of benefits. This eco-friendly practice supports your area farmers and gives you the opportunity to explore new foods and towns in your area.
Get Creative
One of the easiest ways to up your produce intake is to break old habits and try new things. Do you enjoy scrambled eggs in the morning? Prep some sauteed peppers, onions, zucchini, or asparagus on Sunday afternoon so you can easily toss them in each morning.
Growing tired of the standard romaine salad with ranch? Research some other salad options like a curried cauliflower salad or broccoli slaw. You can easily add some beans or grilled chicken to these options to give you a protein boost.
Plant-Based Supplements to Fill in the Gaps
Some days it’s not easy to get your recommended daily intake of fruits and veggies. This is where quality supplements can help you bring the nutritional gap. Add these products to your pantry or medicine cabinet to ensure you and your family are hitting your goals.
Whole Food Multivitamins
One way to meet your nutritional needs is with a quality, daily, multivitamin. Perfect Energy Multivitamin by New Chapter is a whole-food complexed multivitamin that contains 23 vitamins and minerals.
Supplements for your Smoothies
Smoothies are a great way to add fruits and veggies to your diet. You can easily prep freezer bags of fruit to toss in the blender with your favorite milk. RAW Organic Protein & Greens by Garden of Life is the perfect addition to your morning smoothie and gives you 20 grams of plant-based protein as well as probiotics and enzymes.
Vitamins for Kids
Kids are notoriously picky eaters, which can leave a nutritional gap. A daily multivitamin like Kid Vits Berry Blast from NOW Foods is a great way to ensure your kids are getting the recommended daily serving of key vitamins and minerals.
How do you get more fruits and veggies in your diet?
About Theresa Groskopp, CN
Certified Nutritionist in Appleton, Wisconsin, Founder of Natural Healthy Concepts. Natural health and nutrition advocate. Enjoys gardening, biking, fitness, boating, animals (especially cats), and cooking.
Theresa Groskopp
