Topping Up Your Fruit and Vegetable Intake to Make the Grade

Healthy Foods ImageWe all know that eating fruits and vegetables is an essential element of being healthy.

But sometimes trying to get seven servings or more per day is challenging.

What you need to accomplish this goal is to find ways to make it more manageable.

Here I break it down for you and offer tips that can make it possible for you to eat more of the good things that you need to stay healthy and that will keep you feeling good! In my words this post should help you make the grade!


Going without breakfast works against you in so many ways. You need to start your day with a burst of energy! If you love pancakes or waffles in the morning then instead of using syrup try a little bit of honey. You also might want to sprinkle a little bit of cinnamon or nutmeg on your pancakes and then pile on the berries. Blueberries are especially tasty with pancakes! Choose fresh or frozen fruits.

Fruit smoothies are the way to go for a man or woman with no time to prepare a proper breakfast. Toss some berries into the blender, cut up a banana and toss it in too. Then add some low fat milk or soy milk and blend it up into a delicious smoothie for you to take on the run. If you like you might even want to add a little bit of yogurt to the mix. Toss in a little bit of flax seed powder as well. Yummy and healthy!

Cereal and oatmeal are both good choices to start your day. Add some fruit such as chopped up apple pieces, bananas, apricots, mangoes or peaches and you have a breakfast designed for a busy person.

Lunch and Supper:

Both lunch and supper offer plenty of opportunities to increase your fruit and vegetable consumption. A sandwich or wrap is an excellent lunch for work. To make it as healthy as possible load it up with extra vegetables. Examples of these include romaine lettuce, tomato slices, sliced red or green peppers, cucumber slices and if you dare, jalapenos.

When making stir fries for supper add lots of veggies to it. Excellent choices include bok choy, onions, peppers, broccoli, carrots and peppers. Be creative with your vegetable choices.

Take every opportunity you can to add more vegetables to your casseroles, soups, pasta dishes, chilli and rice dishes. It is also wish to use a tomato based sauce when you make pasta as well as pizza. Tomatoes contain lycopene which is beneficial to your health in so many ways.

Speaking of pizza, whether you make one of your own or order one add extra vegetables to it to increase its nutritional value. Add extra slices of peppers, mushrooms, sun-dried tomatoes and onions. Add a few olives to give it a little extra tang as well.

If you cannot resist dessert then eat a piece of fruit or try a fruit salad.  Make a fresh fruit salad. Do not buy the canned ones because they are choked full of sugar and calories!


Don’t forget about the importance of snack time throughout the day. Snacks provide an excellent opportunity to increase your fruit and vegetable intake.  Fill a container with some of your favorite vegetables. Wash them, cut them up and then pack them for your commute to work. Here are some terrific choices- bell peppers, baby carrots, cucumbers, cherry tomatoes, radishes, broccoli and snow peas.

You never know when you will be in need of some quick carbohydrates. For that reason you need to have some fruits on hand for the munchies. Try apples, oranges, pears and plums. You also might want to fill a container or two with some berries, cherries or grapes to take to work with you.

It is also worth noting that dried fruit can be a tremendous energy booster.  A ¼ cup is all you need to increase your energy output.

Getting seven servings of fruits and vegetables in a day is challenging but with these tips and suggestions, and some preparation ahead of time, you can be resting peacefully at night knowing your body got it’s fill of vital nutrients for the day.

Becca Scott
Health Staff Editor
Smoke Free At Last

Filed Under: Health

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About the Author

Becca Scott lives in New York state with her cats and dogs and writes extensively and passionately about alternative health topics for her own blog and other alternative health publications. Becca has a keen interest in the power of hypnosis as a therapeutic aid to eradicate damaging habits. She has been a staff writer for Smoke Free At Last since the blog was started in 2009.

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