Sneaky Ways to Get More Fruits and Veggies

Photo by cajunjenn

Recently, I asked CafeMoms if they ate enough fruits and veggies. Only 9 percent of us got five servings each day. That's not enough, so here are some sneaky ways to eat more.


Eating fruits and veggies leads to so many health benefits. You can lower your blood pressure; reduce the risk of heart disease, stroke, and probably some cancers; and lower your risk of eye and digestive problems, according to Harvard School of Public Health.

Sneak in more with these tips from Martica Heaner, nutritionist and co-author of Lean Mommy.

  • Breakfast: If you are making an omelet, throw in a few veggies. With oatmeal or cereal, always add nuts and top with some fruit like grapes or banana or berries.
  • Lunch: If you order a sandwich or burger or slice of pizza, make it a rule to add a few veggies like spinach, extra tomatoes, red or green peppers. If you make a salad, always throw in beans and at least three veggies on top of the lettuce.
  • Dinner: If you make pasta, shift your proportion to 1/3 pasta and 2/3 veggies. Frozen chopped okra, frozen chopped mustard greens and frozen edamame are great to throw in with pasta while it's boiling. Cover with tomato sauce or olive oil and parmesan and you've got a highly nutritious, veggie packed meal. 
  • Eating out: When you order at a restaurant, ask them to throw in some broccoli or spinach in with your dish. Whenever you eat out always, always order a veggie side dish--and try to order the greenest option.
  • Snacking: Snack on nuts, fruit, and vegetables like carrots. With these little additions to everything you eat, you'll more than surpass your veggie needs without making a big deal about it.
  • Dessert: When you're hankering for ice cream or chocolate, make a special smoothie by adding a banana and ice and fresh mint gives.

Why do you think it's good to eat more fruits and veggies?

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