4 Easy Ways To Eat More Fruit And Veges

January 27, 2015
fruit and veggies, diet, fruit, vegetables, food, health

It’s a shame that coffee isn’t considered a serve of fruit and veges because that I have no problem consuming! I have struggled getting the recommended 5 veg and 2 fruit serves into me every day though. It’s not that I don’t like them either. It’s just seems an awful lot of food.

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So having reached the mature side of forty, I’ve become increasingly aware of my eating habits. The diet’s not too bad, but it’s when I eat that seems to be the major problem. Only eating once or twice a day really limits the amount I can eat, so the thought of consuming 5 serves of veggies in one meal is just ridiculous.

Thankfully things have changed so, I’d like to share my tips on ways to get these goodies into you. If a confirmed one-two meal a day person can do it, you can too!

Liquid form

If the thought of eating during the day or between meals make your stomach want to repel it, projectile style, you’ll need to adapt the form of fruit and veges you consume. I’m talking about vegetable juice, smoothies, V8 juice and alike. Homemade is great but don’t kid yourself into thinking you’ll actaully do it if you never have before. Go and spend the cash on pre-made varieties rather than buying fresh produce and throwing it out in a week or two. I’m actually saving you money here.

Ideally have it for breakfast, lunch or anywhere in between. It’s awesome as a 3pm pick up when your energy is at it’s lowest. Try not to drink it after 3pm if you do plan to have a main meal later in the evening because it’s very filling.

Cut and graze

Now, being a non-grazer for 40 years, I’ve discover that cutting up fruit and veggies and leaving it in front of me, just like I used to do with my kids, is a great way to get these in. It’s got to be enjoyable finger food though or it will just be thrown out.

If raw veggies aren’t a favourite, thrown them in the microwave with a dash of water for a bit. You can buy prepared varieties or cut it up yourself. Who cares, just nibble away at them and by the end of the day, they plate will hopefully be empty.


If you’re having a meal with some sort of sauce or gravy, add finely chopped veges to it. You’ll hardly know they are there and neither will the family. I do this with heaps of different recipes even if they don’t include them. There are plenty of different varieties so find something which will blend in.

Smother and disguise

If plain veges don’t float ya boat, smother them in some sort of sauce, condiment or something to disguise them. I steam a large amount of seasonal veggies, make a low-fat white sauce to cover them and place them in the oven. If your watching your weight, watch the amount of cheese you consume. It might be tempting to add cheese to this dish, but you will be adding a lot of fat, so just be aware of that. This freezers really well and makes for a great side-dish. That is, if you have any left after the family devours it all!

It’s a simple matter of retraining the way you eat. Mix it up, get some variety happening and before long it will become a habit and those 5 veges and 2 fruit serves will no longer be an issue.

Image via rhodescountrymarket.com

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