9 SIMPLE WAYS TO GET MORE FRUIT & VEGGIES INTO YOUR DAY

When I sit down with nutrition coaching clients and have them walk me through “a day in their nutritional life”…I usually see some protein, a lot of convenience foods, some fruit and little to no veggies. I feel like it’s not so much a lack of understanding, most of us know we should be eating more fruits, veggies and “real foods”. The struggle is typically in the planning and prep. Which is where I come in babes, sharing easy tips and simple ways to eat healthier and get more fruits and veggies into your day!

9 SIMPLE WAYS TO GET MORE FRUIT & VEGGIES INTO YOUR DAY

THE BASICS:

Fruits and vegetables not only contain vitamins and minerals, they also contain TONS of antioxidants. When you are eating a nutrient rich diet, your skin glows, you have more energy and it’s easy to maintain a healthy weight. When you consume foods containing sugar, gluten and dairy, those foods are breaking down the collagen and elastin in your body, causing premature aging, inflammation and breakouts. You’re going to feel fatigued, get sick more often and experience bloating and weight gain. What may seem easier in the moment is definitely not worth it in the end. With a little bit of planning, a quick trip to the grocery store each week and some tips from me, you’ll feel the benefits and see the difference eating vitamin packed, antioxidant rich foods at every meal makes.

{ BREAKFAST  }

*PLANNING: I like to have the same thing every morning, so the planning is minimal.

*PREP: Going to the grocery store + making veggie egg muffins (if that’s what you choose).

1. VEGGIE EGG MUFFINS: I’m a huge believer in starting the day with something “savory” as opposed to something sweet. Eggs and veggies are definitely my favorite combo and making veggie egg muffins is such an easy way to go! They can be made ahead of time and stored in the fridge or freezer, which is great for busy mornings. You can also use whatever veggies you have on hand. If you have grilled or roasted veggies from dinner, those leftovers are clutch. Whip up a few eggs (yolks included!), add your veggies, cook and store. Super simple, super nutrient rich. If you want to give them a try, here’s an easy recipe from A Sassy Spoon, Healthy Egg Muffin Cups.

2. BREAKFAST SALADS: Obsessed. Truly obsessed with my breakfast salad. Hands down my most favorite meal of the day. Typically it is 1 cup of arugula + lemon juice, olive oil and black pepper + 2 eggs over easy. Might sound weird, but trust me on this one babes, it’s amazing. If I am a little hungrier, I will add walnuts or half an avocado. Embrace the breakfast salad, it will change your life…lol.

3. FRUIT + VEGGIE SMOOTHIES: I included this because it’s convenient and quick, easy to throw together. Be sure and add some greens (kale, spinach, etc.) carrots are great, love adding cucumber, avocado, etc. Keep the fruit to one serving per smoothie. I will add either a banana, berries or some chopped mango, but will keep it to just one serving of fruit per smoothie. Fruits do contain vitamins, minerals and antioxidants, but since they are also high in sugar, I make sure to use both veggies and fruit in my smoothies.

{ LUNCH  }

*PLANNING: Same as breakfast, I like to pick one thing to have for lunch all week and have the same thing every day to keep the planning to a minimum.

*PREP: Going to the grocery store + washing and chopping veggies (if needed), making salad dressing (if needed).

4. LETTUCE WRAPS vs. SANDWICHES: The beauty of the lettuce wrap is in the endless possibilities. Anything you can put between two slices of bread, can be wrapped up in a big lettuce leaf for a much healthier, gluten free lunch. If I’m getting bored of salads, I definitely find myself gravitating towards lettuce wraps. They are easy to pack and prepare and so delicious.

5. VEGGIES + HUMMUS: Even if you are completely slammed at work and have zero time to food prep…you can run by the grocery store or worst case scenario, have Instacart deliver veggies and hummus. Perfect to snack on and/or have for lunch. Sweet peppers, snap peas, baby carrots and grape tomatoes are great because they require no chopping. Broccoli, cauliflower and cucumbers are favorites too. Such an easy thing to make sure you have on hand every week.

6. VEGGIE LOADED SALADS: Whether you are making your own or eating out, you want to make sure your salads are LOADED with veggies. Avoid salads with candied nuts, dried fruit, croutons, wontons or tortilla strips and go for ones with tons of veggies and protein. Healthy fat is always a plus…avocado on everything is the dream. And this one might surprise you, but stay away from low fat or low cal dressings and instead go with olive oil and lemon juice. Knowing how to put together a truly healthy salad is key.

{ DINNER  }

*PLANNING: Planning for healthy dinners does require a little more effort. Couple tips though…one, make sure you don’t over plan. When you are planning what you need to cook and shop for, utilize leftovers and account for dinners out with friends, etc. Two, message me and get on my weekly email meal plan list. I send out 6 veggie loaded, healthy dinner recipes each week. It makes weekly meal planning so easy!

*PREP: Going to the grocery store + making anything ahead of time you want to store or freeze.

7. VEGGIE NOODLES: I’m sure you’ve heard and seen “zoodles” or zucchini noodles, but did you know you can also make sweet potato, beet, carrot or squash noodles? Perfect substitute for pasta dishes and great way to sneak more veggies into dinner. Too busy to mess around with a spiralizer? Stores like Trader Joe’s and Whole Foods now carry ready to eat or cook veggie noodles.

8. SALAD WITH DINNER EVERY NIGHT: This is one of the favorites at our house. I notice such a difference in how I look and feel when we are consistently making a salad with dinner every night. We keep it super simple; mixed greens, cucumbers. tomatoes, feta or avocado and olive oil and lemon juice or balsamic vinaigrette. Easy stuff to keep and have on hand and so quick to throw together. Little effort, big payoff.

9. FRUIT OR BERRIES FOR DESSERT: I get asked for healthy dessert ideas all the time.  Having a small serving of fruit or berries is a great way to indulge in something sweet without all the processed sugar and calories most desserts have. Fruit is such an easy, minimal prep, quick and easy dessert option. Plus, if you’re thinking of having smoothies for breakfast, you’ll want to include seasonal fruits on your shopping list each week anyways.

Alright babes! There you go, 9 Simple Ways To Get More Fruits and Veggies Into Your Day! Hopefully I got you thinking about ways you can start eat healthier and inspired you to do some meal planning and grocery shopping this weekend! If you’re interested in my weekly meal planning email, let me know and I will be sure and get you added. Thanks to Bootaybag for the collab on this post…even more motivation to eat healthy (you know you want to looking amazing in all their fun spring colors)! Feel free to share, tag and comment…would love to hear how you sneak more fruit and veggies into your day and see your healthy lifestyle in action! xo