8 Ways to Eat More Fruits & Veggies


Are you eating enough fruits and vegetables?

Probably not. Only 9 percent of adults eat enough vegetables. And only 12 percent of adults eat enough fruit, according to the Centers for Disease Control and Prevention.

So how much fruits and vegetables should you be eating?

For most adults, the CDC recommends 1.5-2 cups of fruit per day, and 2-3 cups of vegetables per day.

Sound like a lot? Here's how to eat more fruits and vegetables every day:

1. Add fruits and veggies to other food

It’s really easy. Add berries to yogurt, cereal, and pancakes. Add extra veggies to a sandwich like spinach, tomato, and cucumber. Or dress up a pizza with some extra veggie toppings. Easy, right?

2. Get rid of junk food snacks

You’re feeling hungry. You open the fridge or the cupboard. Now you have to decide between the stash of chocolate bars or celery stalks. FYI…the chocolate bars usually win.

But what if you didn’t have any chocolate bars around? Research suggests you’re a lot more likely to eat healthier (and choose the celery stalks) when chocolate bars aren’t even an option. Clean out your junk food stash, and stock up on fruits and vegetables you’ll actually eat.

3. Cook veggie-friendly recipes

Take a look at the typical drive-thru meals, and you’ll notice most are missing vegetables in a big way. Instead of going out to eat, cook at home and make more veggie-friendly recipes.

You know…like lasagna with vegetables, stir-fry, or chicken, rice and vegetables. Or just check out the list of MagicKitchen.com meals packed with vegetables.

4. Test your taste buds with new fruits and vegetables

If you’re not used to eating fruits and vegetables, or your taste buds are only familiar with a few, try new things. The next time you go to the grocery store, pick one fruit and one vegetable you haven’t eaten recently, and give it a try. Some are easy to prep and eat raw, and others you’ll want to add to a recipe.

5. Go vegan

You don’t have to give up meat, fish and dairy. Just try eating vegan-style for a day or even just one meal. If you’re not sure about making vegan-friendly meals that taste good, check out this list of Vegetarian-Friendly meals.

6. Crunch and much fruits and vegetables

Swap out those less-than-healthy snacks like potato chips, pretzels, and candy bars with fresh fruits and vegetables. Have an apple. Eat an orange. Enjoy some grapes. Or snack on celery, carrots, and red peppers with hummus.

7. Simplify with canned & frozen

Make a fruit smoothie and toss in some frozen berries, peaches or pineapple. Cook up a stir-fry meal with chicken, beef or shrimp and add some frozen vegetables. Make bean burritos with canned refried beans, black beans, and corn. Having canned and frozen on hand makes meal prep easier and faster.

8. Eat more salad

You can buy ready-to-make packaged salad mixes. Or you can make your own with spinach, romaine lettuce, kale and other leafy greens. Add sliced vegetables like cucumber, carrots, and broccoli florets. Or make a fruit salad or parfait.

Hungry for more ways to add vegetables to your diet?

Check out the complete list of MagicKitchen.com meals packed with a variety of vegetables, and ready to eat in minutes.