How to Eat More Fruits and Vegetables

Did you know that September is National Fruits and Veggies Month?  Kick off National Fruits and Veggies Month by adding more produce to your day.

Eating more fruits and veggies supports health in multiple ways. Fruits and veggies are excellent sources of fiber and other nutrients. Dietary fiber promotes overall health. The right amount of fiber plays a role in improving gut health, aiding weight loss, regulating fullness, balancing cholesterol levels, lowering the risk of many health conditions like diabetes and colon and breast cancer, and much more.

Here are some of my favorite tips for getting more fruits and vegetables in your daily meals:

1. Add a burst of flavor and color by including fruits and veggies in every meal and snack.
2. Include fruits and/or veggies with a tasty homemade dip when you are packing snacks for your children to take to school.
   • Children and adults love dips! Here are a few fun and easy dips to try with fresh fruits or veggies:
     • vanilla yogurt
     • ranch dressing
     • salsa
     • hummus
     • sour cream and a squeeze of lemon
     • creamy salsa (1 cup mild salsa mixed with ½ cup sour cream or plain Greek yogurt)
     • peanut butter dip (microwave ½ cup peanut butter for 10 to 20 seconds, then add a pinch of cinnamon)

You can find suggestions and recipes for our easy dips and snacks in Extension Publication 3568, “Healthy Snacks for Kids on the Go or at Home.”

3. Are you on the move at work or play? Enjoy fresh-cut fruits and veggies at your desk, on break, or while getting from point A to B.  
4. Remember that fall is bursting with delicious produce, and in-season produce tends to be more budget-friendly.
5. Canned and frozen fruits and veggies are excellent options; keep them on hand for meals and snacks.

More Tips:

• Keep raw veggies on hand as a snack.
• Add more beans to meals, such as omelets, soups, salads, and stir-fries. 
• Add fruits and veggies to your favorite smoothie.
• Experiment with herbs and spices to boost the flavor and nutrition of fruits and veggies.
• Top a frozen pizza with veggies for a quick and tasty meal.

For more produce hacks, follow our MSU Extension Nutrition and Wellness Facebook page. 

You can find more information, recipes, and tips related to fruits and vegetables on the Academy of Nutrition and Dietetics website at https://www.eatright.org and the U.S. Department of Agriculture’s MyPlate website at myplate.gov.

Check out the American Heart Association’s website for a downloadable guide that offers practical tips for including more fruits and vegetables in your diet without making drastic changes.