How to Get More Fruit and Veg Into Your Diet

Sneaky veg.

Just like drinking enough water each day, getting enough vegetables and fruit into your bod can be a challenge, especially if you’re not a superfan of the way most of them taste.

While you shouldn’t force yourself to eat something you hate, it’s always a good idea to eat as many fruits or veggies that feel good for your body, as their full of water, micronutrients and macronutrients.

So, if you’re someone that picks the onion out of their spag bol or wishes tomatoes tasted sweeter, here are our tips on how to eat more fruit and veggies.

Start with your favourites.

If you’re trying to start a new habit, the worst thing you can do is force yourself to do the hardest part first. So, figure out what your favourite fruits and veggies are and start with eating those more often.

Yes, even if there’s only one or two.

There’s no point trying to down a whole bunch of zucchinis if makes you wanna vom, ‘cos that’ll just make you think that incorporating more veggies is too hard.

By sticking to your faves, you won’t just be making your body happy, but also your tastebuds. Plus, it’ll help you start getting used to eating more veggies and fruit more often.

Add sneaky veggies to meals.

Whether you want to hear it or not, your parents have probably already tried this trick on you at least once in your life, so why not try it out for yourself?

Adding grated, mashed or blended veggies to some of your favourite meals is one of the easiest ways to eat more plants. You get the taste, texture, and health benefits all in one.

When it comes to soups, stews, curries or even pasta sauces, blended up veggies will almost always go unnoticed. Substituting a few potato pieces for cauliflower in a mash or grating some carrot and zucchini into your baked goods are always gonna go down well.

Whatever your favourite meals are, think about what veggies might work well, do some Googling, and start adding bits and pieces to your liking. Eventually, it’ll become part of your recipe without you even thinking about it.

Try to add at least one item of fruit or veg to each meal.

If you like regularity or ticking an achievement off a list, why not give yourself the challenge of including at least one item of fruit or veg into each meal you have.

For example, you could have a banana or blueberries with your toast or oats for breakfast, some tomato or cucumber in your sandwich for lunch, and some carrot or capsicum in your pasta, curry or soup for dinner.

Whatever meal it might be, allowing yourself to celebrate even the smallest achievements of just one fruit or vegetable will give you a great starting point so that you don’t feel pressured to eat all the veg in your fridge at every meal.

Use seasonings.

Here’s one for the picky eaters: try adding a whole lotta seasoning.

Sure, I know some of us love our salt and pepper, but you don’t have to say goodbye to them altogether, instead try including them alongside other spices or herbs.

Adding garlic, paprika, parsley, basil and heaps of other herbs or spices can make a huge difference. The same goes for olive oil, vinegar or even lemon and lime juice, and don’t forget about your sauces like mayo, mustard, chilli sauce and even dips like hummus or guac.

You might think you hate the flavour of a certain veggie, but it could just need a little bit of dressing up with other flavours to make it your new favourite snack.

Give it a go the next time you’re offered veg that you’ve been avoiding.

Explore different cuisines and cooking styles.

Just like seasoning your fruit or veg, exploring different styles of food, cooking, and cuisines is a great way to help you discover what foods you may not even realise you like.

You can try eating out at a restaurant with a cuisine you’ve never tried before, use your oven for a fancy new dish, or test out a recipe that uses ingredients that you’ll have to go grocery shopping for.

Whatever new thing you try, just give it a go—it’s okay if you don’t like it.

It’s obviously daunting trying new things or getting into a new habit like eating more veg, but it’s okay if you feel a bit anxious about the whole experience.

Just go at your own pace and enjoy the foods that you get to eat. Your body will thank you for it.

Header Image: Nadine Primeau via Unsplash