How to Increase Daily Consumption of Fruits & Vegetables?

You get up in the morning and rush out to get ready to reach office. You come home late, all tired and groggy, waiting to hit bed. Many people eat out, as they don’t have the privilege of carrying a nice home-cooked meal box in their bag.  

One of the dilemmas of modern lifestyles is lack of time. People are getting busier.  Amidst such chaos, where is the time to count how many fruits and vegetables you ate throughout the day?  

Some people end up without eating even a single fruit or vegetable some days. They may be content with a simple meal of ‘dal and roti’ or skip a meal. Some have a habit of gobbling up fast food.  

There is no harm in skipping eating a fruit or vegetable once in a while, but if this becomes your habit, you better take note. You might be harming your health unknowingly.  

With the advent of the New Year, why not resolve to eat at least one fruit and one vegetable daily. With the Coronavirus pandemic still lingering over us, it’s time to be a little more attentive towards what we eat.  

This is because what we eat builds our immunity. And immunity is something the whole world needs right now. It can prove to be the right ‘biological weapon’ against the virus.  

The UN has declared 2021 as the Year of Fruits and Vegetables. 

We know you are busy. It is nearly impossible for you to cook an elaborate meal consisting of different vegetables. And you hardly can dream of eating fruit in peace when you are burdened with the workload.  

Don’t worry. Here are a few smart tips to increase your consumption of fruits and vegetables in your daily diet.

Smart tips for busy people  

1. Start your day with a fruit:

Munch on a banana or an apple while you go around doing your morning routine. As the day moves by, you might get too busy to eat fruit. So, it’s best to eat one in the morning itself.  

2. Make smoothies:

They are not only yummy but also save you time in eating. Smoothies also help you consume fruits that you may not like too much. For example, you don’t like eating papaya. You can easily blend banana and papaya and make a smoothie. Your body will get the goodness of papaya without you having to eat it.  

Smoothies are also easy and fast to prepare. They can serve as one of the best breakfast options packed with vitamins and minerals, and carbs, depending on the use of milk.  

3. Fix a time to eat:

Fix a time daily to eat fruit. This will program your mind that you have to eat a fruit snack or salad at a particular time during the day. Gradually, your body will crave healthy snack time!  

When you feel hungry between meals, instead of opening a packet of chips or biscuits, eat a fruit.  

Slice up some strawberries or mango. Peel a banana or an orange.  

And if you absolutely love that chocolate chip cookie or want to eat those chips, why not add them in your fruit salad or vegetable salad for a tinge of added flavor?  

4. Cook at least one meal at home:

If you eat out during the day, make a point to have a minimum of one meal that is cooked at home. Include more than two vegetables in the meal.  

If you are eating out, order a salad as a side dish.  

5. Be creative in the use of fruits and vegetables:

Chop and saute a few vegetables of your choice and add them to your omelet. Instead of eating plain ‘paranthas,’ make stuffed ‘paranthas’ featuring grated vegetables like cauliflower, radish, or mashed potatoes.  

Use leftover vegetables or cooked ‘sabzi’ as ‘parantha’ stuffing or make sandwiches using the leftovers.  

6. Use more than one vegetable when cooking:

Wish to prepare potatoes for dinner? Why not add some green peas or chopped carrots to them? Suppose you are cooking cauliflower, you can add carrots, peas, bell peppers, or some other vegetable.  

Wish to eat a simple meal of ‘dal and rice’? Add some green leafy vegetable in the dal when cooking or toss up a salad as side dish.  

7. Add colors to your diet:

Love cauliflower or apple? Don’t eat it every day! Try other vegetables and fruits. Add variety. Change your diet’s ‘color palette’ daily or every other day. This will not only make your meals more exciting to eat, but also give you all the required vitamins and minerals.  

A single fruit or vegetable does not contain all nutrients. You must add variety.  

The above tips can help you get a good start in eating fruits and vegetables daily. Start small, start easy. It’s all making your tastebuds habitual of the flavors of fruits and vegetables.