Simple Hacks to Get More Fruits and Vegetables Into Your Day
Most of us know we should eat more fruits and vegetables. Still, between work, family, and everything else, it’s easy to fall back on quick meals that lack color and nutrients. The truth is, getting more plants on your plate doesn’t have to be complicated and the payoff is big.
Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. Eating more of them can reduce inflammation, support digestion, lower your risk of chronic diseases, and even improve mood and energy levels. Small changes over time lead to lasting shifts in your health and habits. Here’s how to make it easy.
1. Prep Ahead with Mason Jars
Make a batch of fruit or veggie snacks in mason jars and store them at eye level in your fridge. Think:
Sliced cucumbers, cherry tomatoes, and carrots with hummus
Apple slices with lemon juice to prevent browning
Berries layered with Greek yogurt and granola
When snacks are prepped and visible, you’re more likely to reach for them instead of chips or candy.
2. Build a Crudité Bowl, Not a Boring Salad
Swap the sad desk salad for a vibrant crudité bowl. These are just deconstructed salads but more fun and customizable.
Start with a base like spinach, arugula, or chopped romaine. Add:
Sliced bell peppers
Shredded carrots
Snap peas
Roasted chickpeas
Avocado slices
Your favorite dressing on the side
This keeps textures crisp and lets you mix and match based on what’s in your fridge.
3. Blend It
Smoothies are a fast way to boost produce intake, especially in the morning. Load up with leafy greens, frozen berries, bananas, and even a scoop of frozen cauliflower for creaminess. Add chia seeds or flax for fiber and healthy fats. Pro tip: freeze produce in ready-to-go bags so you can just dump and blend.
4. Add, Don’t Replace
If going fully plant-based feels like a leap, start by adding, not replacing. Stir spinach into your scrambled eggs. Top your sandwich with cucumber and sprouts. Toss chopped kale into your pasta right before serving. You don’t need to overhaul your meals just sneak more color in.
5. Roast a Tray of Veggies Weekly
Pick one day a week to roast a batch of vegetables. Use olive oil, salt, pepper, and spices. Roasted veggies keep well in the fridge and are easy to throw into bowls, wraps, or omelets during the week.
Why It Matters
Adding more fruits and vegetables improves gut health, helps regulate blood sugar, supports immunity, and keeps you full longer. Over time, this reduces your risk for heart disease, diabetes, and even depression. You’ll also feel more energized and less dependent on caffeine or sugar for quick energy.
Eating more plants doesn’t have to be a chore. With a few small hacks like prepping in jars, blending smoothies, and keeping a go-to crudité bowl you’ll build healthier habits that stick. The key is keeping it simple, visual, and ready to go.