Fruits and Vegetables for a Healthier You

Blog originally posted through WellCats Newsletter

When evaluating our nutrition and working towards greater balance, almost all successful strategies suggest loading up on fruits and vegetables. And it’s no surprise - fruits and vegetables are mighty, providing a wide array of nutrients that support our overall health and disease prevention. Current Dietary Guidelines for Americans recommend making 50% of your plate fruits and vegetables, or approximately 2 cups of fruits and 2 ½ cups of vegetables for those who consume 2000 calories per day. While this may seem daunting, making some simple changes in your diet can help make this a fun challenge that is easier than you think.

Start Early – Don’t be afraid to get started first thing when it comes to working towards adding in more fruits and veggies. Breakfast is a perfect time to enjoy the fruits and vegetables you need for optimal health. Beginning the day with fresh fruit alone or in oatmeal, adding berries to plain yogurt, or incorporating a variety of fruit into to a smoothie can be a fantastic way to bring more fruits into your daily routine. Also, vegetables can be just as yummy early. Try mixing chopped vegetables into an omelet, making a breakfast frittata, or even adding zucchini or carrots to morning muffins. At our most recent breakfast-themed cooking class, attendees prepared a broccoli frittata that was a group favorite. Plus, recipes like frittatas can be made in larger quantities making them great for the whole family, or to have on subsequent days to save on morning cooking prep time.

Don’t Forget About Snacks – rather than reaching for the candy jar or vending machine when craving a midday snack, try incorporating more fruits and vegetables instead. Hummus and chopped veggies, a mixed bowl of fruit, kale chips, or peanut butter with an apple are all easy ways to incorporate more power fruits and veggies into your busy day.

Consider Adding More Fruits & Vegetables to Your Favorite Recipes – If you’re struggling to meet your daily intake of fruits and vegetables, try adding them to the recipes you already know and love. Spice up spaghetti by adding mushrooms, onions, and zucchini, load up your pizza with spinach, basil, artichokes, mushrooms, and more, or if having dessert, try cutting your portion in half and substituting with fruits.

Whatever your routine may be, remember that with a little thought and planning, adding more fruits and vegetables can be a fun, rewarding experience that will benefit your health and your family’s health in numerous ways. A great way to learn more tips and tricks to incorporating fruits and vegetables into your diet is to attend our cooking classes and Lunch & Learns! They are designed to provide tools for improving your health all in a fun, community environment. Our upcoming September cooking class (Thursday 9/29 and Friday 9/30) will focus on Multicultural Cuisine, exploring the healthy culinary classics of Spain, Italy, Morocco, Greece, and more. We would love to see you there!