If you’ve ever wondered how to eat more fruits and vegetables daily, you’re not alone. It seems like every health expert is emphasizing their importance. And it’s no surprise why!

Why Eat More Fruits and Veggies?

Fruits and vegetables are nutritional powerhouses. They’re packed with vitamins, minerals, antioxidants, and fiber that support everything from heart health to glowing skin. Research shows that people who eat more fruits and vegetables live longer and have a lower risk of chronic diseases like diabetes, cancer, and heart disease.

Plus, they’re your allies in maintaining a healthy weight. By filling your plate with veggies instead of calorie-dense options, you’re naturally cutting back on excess calories—just skip the cream sauces or fried coatings!

But let’s get real: the issue isn’t why you should eat more, but how to actually do it.

As a health coach, I’ve got plenty of easy, creative, and delicious ways to add fruits and veggies to your daily routine. Start small—if you’re currently not eating much, aim for just two servings a day and gradually increase from there. Every little bit adds up.

Here are my top strategies to make eating more fruits and vegetables effortless and enjoyable:

Sneak Them into Your Favourite Dishes

Sometimes, the easiest way to eat more fruits and veggies is to hide them in the meals you already love.

• Smoothies: Add ½ an apple, a handful of spinach, or some extra berries.

• Soups and Stews: Toss in shredded carrots, zucchini, or chopped peppers.

• Sandwiches and Wraps: Layer extra slices of tomato, cucumber, or lettuce.

• Salads: Upgrade your usual salad by mixing in spinach, arugula, or shredded red cabbage.

• Baking: Swap ¼ cup of sugar for unsweetened applesauce in muffins or cakes.

• Sauces: Enrich tomato sauce with diced mushrooms, peppers, or grated zucchini.

Make Veggies Taste Better

If plain steamed vegetables bore you, spice them up!

• Flavour Boosters: Sauté veggies with garlic, ginger, or cumin for a burst of flavour.

• Sandwich Swaps: Use large lettuce leaves as wraps instead of bread.

• Herbs and Oils: Drizzle steamed or roasted vegetables with olive oil and sprinkle on your favourite herbs.

Opt for Fruits and Veggies as Snacks

Snacks are an easy opportunity to up your fruit and veggie intake.

• On-the-Go Options: Grab a banana, apple, or clementine for a quick snack.

• Swap Chips for Dips: Pair carrot sticks, celery, or cucumber slices with hummus, guacamole, or your favourite dressing.

• Sweeten Plain Yogurt: Add fresh or frozen berries for a natural burst of sweetness.

Your Challenge: Add Two More

Tomorrow, challenge yourself to add just two more servings of fruits or vegetables to your day. Whether it’s tossing spinach into your eggs, snacking on an apple, or adding veggies to your pasta sauce, small steps lead to big changes over time.

If a new flavour doesn’t appeal to you right away, don’t give up! Research shows it takes multiple tries for our taste buds to adjust to new foods.

Let me know in the comments which tips you’ll try—or share your own favourite ways to sneak in more fruits and veggies.

You’ve got this!