According to the Harvard School of public health, a diet rich in vegetables and fruits can play a major role in disease control. This lowers high blood pressure, reduces the risk of heart disease and stroke, prevents some types of cancer, lowers the risk of eye and digestive problems, and has a positive effect on blood sugar. This, in turn, keeps you sated.
Eating non-starchy vegetables and fruits like apples, pears, and leafy greens may even promote weight loss. Clearly, there is good reason to be eating more fruits and vegetables. This is good news because it’s a lifestyle, it’s something you can control.
Apparently, the most effective combination of fruits and vegetables among study participants was two servings of fruit plus three servings of vegetables per day, for a total of five servings daily. This means that you might need to incorporate some more of these healthy ingredients into your diet on a daily basis. And what better way to eat healthy than making them more special?
Here are some ways you can add fruits and vegetables to your diet:
Avocados are superfoods, meaning you can get a heaping helping of essential vitamins, nutrients, and antioxidants from a single source. On that note, let’s keep things relatively simple with a quick and easy (but very satisfying) recipe for avocado toast three ways, courtesy of California Avocados. You can always class it up with a more complex version too, as there are countless recipes out there!
Creamy Fruit Salad
Did you know that a traditional “5-cup fruit salad” uses sour cream as the sauce? This fruit salad recipe has the same delicious creamy flavor but uses Greek yogurt instead. It’s creamy and sweet and absolutely delicious! Plus it takes all of 10 minutes to throw together. It’s also the perfect side for family gatherings, holidays, or parties where you want something fun and something everyone will love!
Fajita ingredients can vary based on the recipe and the chef, but most will include peppers (red, yellow, and green), onions, and sometimes tomatoes, in addition to all the savory spices. If preparing sizzling fajitas seems akin to standing in a sauna, a slow cooker can help. Feel free to add mushrooms, steak, chicken, shrimp, etc. To cool things down further and give your meal a superfruit boost, throw in some avocado or guacamole too!
Fruit Sushi is a fun and delicious snack or dessert made with lightly sweetened coconut rice and fruit – no special kitchen tools are needed to make it! Move over raw fish, this fruit sushi is a unique treat that kids and adults alike will love. It’s perfect for parties, snack time, or even tucked into school lunchboxes.
If you’re staring at this pizza photo and wondering why you can’t see the cauliflower, it’s because it’s in the crust! In a little treat for our gluten-free friends, this pizza uses mashed cauliflower in place of dough. The “crust” is then baked before the toppings are added. As you can see, this one is covered in meat, but you add or substitute some extra veggies if you want a healthier or vegetarian pie.
This one’s a special take on PB&J that pushes all the right buttons. Swap in almond butter, add some homemade strawberry chia jam, and you have yourself a bomb-ass concoction. For a quicker recipe, you can also just add some sliced strawberries. The whole-grain bread and strawberries offer a great dose of heart-healthy fiber, the almond butter is rich in protein, and the banana is packed with potassium. With these ingredients, you can enjoy plenty of potassium.
Granola bars are far from boring when you make them at home. You can customize the flavors however you want, and there’s none of the processed ingredients and preservatives you’d find in store-bought options.
This simple version has just seven ingredients like milk, honey, oil, and cinnamon. Raspberries stand out and do jazz hands as the vibrant, delicious star of the show.
You’ve been hearing it for forever: Eating a diet rich in fruits and vegetables can protect you from heart disease, diabetes, some cancer, and even obesity. If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color.
All fruits and vegetables contain vitamins, minerals, and other nutrients that may help prevent heart disease, cancer, and other illnesses. Some of these nutrients are fiber, potassium, folate, and vitamin A and C. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors.