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7 Ways To Sneak Some Extra Fruits And Vegetables In Your Diet


We all know by now that we should be eating at least five servings of fruits and vegetables each day and the recommended serving is now 8 or 9 but sometimes it’s not easy to get them all into your day!

If you are struggling, here are a few ideas to “sneak” some extra vegetables and fruits in yours and your family’s diet.

  • Start the day with a breakfast smoothie. All you have to do is throw some fruits, veggies, water or nut milk into a blender -you may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go.

  • Add some fruits and vegetables to your sandwiches, wraps or rice cakes. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a chicken sandwich/wrap with lettuce, tomato, cucumber and anything else you fancy.

  • Have a salad bar at dinner. Set out a variety of chopped vegetables, some grated cheese and croutons as well as several choices of dressing along with some leafy greens such as spinach or rocket and let everybody create their own perfect salad.

  • Try this for dessert. Put a few spoonfuls of natural yogurt in a bowl and top it with lots of fresh or frozen fruit and a drizzle of honey.

  • Have fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies like carrots and peppers and serve them with houmous or guacamole.

  • Try some new fruits and vegetables each week and expand your variety. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you haven’t tried yet.

  • Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

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