Most of us know we should eat more fruit and vegetables, yet it is easy to get to the end of the day and realise you have barely had any. The good news is that you do not need a complete diet overhaul. A few small habits, repeated often, make a bigger difference than an ambitious plan you drop after a week.
Why Fruit And Vegetables Matter
Fruit and vegetables give you fibre, vitamins, minerals and water, and they are naturally low in fat. Fibre helps keep your digestion regular and keeps you feeling full for longer, which is useful if you are trying to manage your weight. Many health organisations recommend around five portions a day, and a wide mix of colours helps you get a broader range of nutrients. Fresh, frozen, tinned and dried options all count, so long as you watch out for added sugar and salt.
Start With Breakfast
Breakfast is the easiest meal to improve because most people eat the same thing every morning. Add a sliced banana or a handful of berries to your cereal or porridge. Stir grated apple into yoghurt, or put spinach and tomatoes in your eggs. If you make one change here and stick with it, you have already added a portion to every single day of the week.
Make Vegetables The Base Of Your Meals
Instead of treating vegetables as a small side, build your plate around them. A simple rule is to fill half your plate with vegetables, a quarter with protein and a quarter with starchy food. Bulk out pasta sauces, curries and stews with extra onions, carrots, peppers, courgettes or lentils. Frozen vegetables are a great shortcut here: they are already prepared, they keep for months and you only use what you need.
Snack Smarter
Snacks are where a lot of extra sugar and salt sneaks in. Keep washed fruit on the counter where you can see it, and have chopped carrots, cucumber or pepper strips ready in the fridge with a little hummus. When the healthy option is the quickest one to grab, you will reach for it more often. For more ideas, have a look at our post on healthy late night snacks.
Shop And Prepare With A Plan
Write a short list before you go shopping and include at least one new fruit or vegetable each week so you do not get bored. Seasonal produce is often cheaper and tastier. When you get home, spend ten minutes washing and chopping a few things for the next couple of days. It sounds small, but it removes the main excuse of not having time.
Eating more fruit and vegetables is less about willpower and more about making them easy and visible. Pick one or two of these tips, turn them into a habit, and then add another. Over a few months, those small swaps add up to a much healthier way of eating.
