It’s hard to find a person who doesn’t like fruits and vegetables. They’re colorful, naturally sweet, and delicious. However, if you’re not sure what to eat with them or how to prepare them, it can be difficult to get the recommended servings of fruits and veggies every day. With some creativity and determination, it’s easy to make your favorite dishes healthy for you. Here are 50+ ideas for making your meals more nutritious by adding fruits and vegetables.
Make time for fruits and vegetables
You don’t have to go out of your way to add fruits and vegetables to your diet. They’re already a part of most dishes, so it’s just a matter of adding more. For instance, if you’re making spaghetti sauce, add some chopped carrots for flavor. If you’re making mashed potatoes, add some cauliflower for texture. If you’re making a sandwich, add some spinach or tomato slices for a healthier option. There are endless ways to incorporate fruits and vegetables into your cooking, so make time for them in your life!
Eat them raw, roasted, or steamed
The first thing to do is decide whether you want to eat your fruits and vegetables raw, roasted, or steamed.
If you choose to eat them raw, it’s important that you wash them first before eating. If this doesn’t seem appetizing to you, try roasting or steaming your fruits and vegetables. This will give them a warm flavor while still making them healthy for you.
Incorporate them into your favorite dishes
One way to think of fruits and vegetables is as a topping. Instead of adding cheese, bacon, or sour cream, try adding a fruit or vegetable. For instance, breakfast omelets are delicious but not very nutritious. Try adding sliced peppers and mushrooms for an extra boost of nutrients. Tostadas can be just as tasty with avocado instead of mayonnaise. These are just two ideas for incorporating fruits and vegetables into your favorite dishes that you’re probably already eating!
Add healthy fats to your diet
Fat might not be the first thing you think of when you’re trying to eat healthy, but this is one of the most important things to keep in mind. Many people are afraid of consuming fats because they’ve been told so many times that fats make you fat. This couldn’t be further from the truth. The truth is that if you’re consuming a low-fat diet, you’re not getting enough nutrients. Healthy fats can actually help your body keep a healthy weight by keeping cravings at bay and giving your brain energy throughout the day. Some easy ways to add healthy fats to your diet include avocado, coconut oil, nuts and seeds, and olive oil.
Avocados
The avocado is a super food. They contain healthy fat, potassium and fiber. Avocados can be used in so many recipes, from smoothies to salads, guacamole to sandwiches. The best way to incorporate an avocado into your diet is with dinner.
Extra virgin olive oil
One of the healthiest ways to fry vegetables is in extra virgin olive oil. It has a higher smoke point than other oils and doesn’t break down as quickly when heated, meaning it won’t release unhealthy compounds into your food.
Coconut oil
Coconut oil is a healthy fat that has been shown to reduce risk for heart disease and boost immunity. Cook your vegetables in coconut oil for a dish that’s not only nutritious, but also flavorful.
Vegetable oils
One of the most popular ways to prepare vegetables is by frying them. Using healthy oils can help you be more confident about your vegetable preparation. There are many types of oils you can use, but some of the healthiest oils for your body are olive oil, coconut oil, and avocado oil. These oils provide a lot of benefits for your health as well. Olive oil is an excellent source of monounsaturated fats which decrease bad cholesterol levels and increase good cholesterol levels. Coconut oil has been shown to promote weight loss, improve brain function, and increase energy. Avocado oil contains oleic acid which is known to reduce inflammation and inhibit tumor growth in the body.
Get creative with your leftovers
One of the best ways to make your favorite dishes healthier is to get creative with your leftovers. For example, if you love pizza, try adding some broccoli to it. Or if you love lasagna, add spinach and zucchini. This will cut down on the fat and calories while giving you more of the nutrients you need.
Experiment with different flavors and textures
One of the biggest benefits of adding fruits and vegetables to your diet is that you get to experiment with different flavours and textures. There are so many ways to prepare them, like stir-frying or grilling. You can also add them to your breakfast cereal, make smoothies, or blend them into dips for a healthy appetizer. And if you don’t want your food to taste overly fruity, there are plenty of options out there for cooking savory dishes with fresh produce too. When you add fruit or vegetable puree to sauces and soups, it will add some sweetness without being overpowering.
