You’ve heard it before – fresh fruits and vegetables are the nutritional powerhouses that bring essential vitamins and minerals to our diets. According to Myplate.gov, the amount of vegetables you need depends on your age, sex, height, weight and physical activity. What’s troubling is that the American Heart Association reports that only 10 percent of people in the U.S. eat the recommended amount of vegetables each day.

If you’re having a hard time adding variety to your vegetables and keeping your menu fresh, you’re not alone. Try some of these tips to add a little more color to your plate.

Don’t skip breakfast.

Veggies aren’t just for lunch and dinner! Try adding a few peppers and onions to an omelet or mix a handful of greens into a morning smoothie.

Shred them up.

Many vegetables like zucchini, beets and carrots can be easily shredded and mixed into muffins, pancakes, casseroles and pasta sauces to add flavor, texture and a little extra nutrition.

Add some crunch to your sandwich.

Bulk up sandwiches and wraps with fresh produce like spinach, onions, cucumbers, green peppers or avocado to add extra crunch and flavor.

Go for a dip.

Enjoy fresh broccoli florets, cauliflower pieces, carrot sticks or cucumber slices with a favorite dip, dressing or hummus.

Give vegetables the spotlight.

Once a week, try making vegetables the focus of your meal. A steamy vegetable stir-fry, a hearty soup or a tasty summer salad is a great way to feature fresh, seasonal produce and get a little creative in the kitchen.

Keep fresh vegetables handy.

Try not to bury produce in the refrigerator. Instead of putting fresh greens in drawers, take a little extra time to wash, chop and prep vegetables so they’re more easily accessible during busy times of the day.

Adding extra produce to daily meals doesn’t need to be a struggle. With a little creativity and more intentional choices you’ll quickly start reaping the benefits of added nutrients, fiber and more vibrant flavors!

Sources:
American Heart Association
Myplate.gov