Despite the decades of research on the health benefits of eating fruits and vegetables, less than 70% of American adults meet recommendations for daily intake (equal to ~2 cups fruit and 2-3 cups vegetables). At the farm, we think that people may eat more fruits and vegetables if they loved the taste of them and knew how to easy it was to incorporate them into your day. To help increase the amount of fresh produce at each meal, we believe in doing the simplest first – start with the low hanging fruit, so to speak.
If you often have a breakfast that is mostly tan, you may need more fruits and vegetables. If the tan is toast, mash a banana or an avocado to top that toast. Bagel? Sliced tomato or leafy greens atop the cream cheese. Cereal is much brighter with juicy strawberries, blueberries or raspberries.
Like to scramble some eggs in the AM? Try:
You can have salad for breakfast:
On the sweeter side:
Toss shredded carrots, shredded coconut and diced apples with pepitas or walnuts, and sprinkle with cinnamon or spice.
Fancy it up with super simple charcuterie: slice, dice and chop colorful assorted raw veggies, hummus dip, nuts and seeds. You can also add protein with cheese, grilled chicken or hardboiled eggs.
Some days you may want to take advantage of a packaged good like a quick-cooking grain dish, dry pasta or a prepared soup to feed the fam. Up the nutritional value:
Dinner on the green. And by that we mean that you can put your favorite dish – chicken, steak, fish, pork – on a bed of greens or sliced tomatoes. You can also top them with greens, cucumbers, tomatoes, etc.
Two words: dinner salad. Click here for your next big salad.
Remember that you don’t have to go out of your way to increase your veggie and fruit intake – just add to what you’re already eating!