7 Ways To Sneak Some Extra Fruits And Vegetables In Your Everyday Meals

by Punnama Machin

We all know by now that we should be eating at least five servings or 400 grams of fruits and vegetables each day according to the World Health Organization (WHO). This recommendation is for the prevention of chronic diseases such as heart disease, cancer, diabetes, and obesity.

On a positive note, fruits and vegetables are high in fiber which helps to maintain a healthy gut and prevent constipation and other digestion problems. So itā€™s practically fun to consume more fruits and veggies day by day. They are a natural source of vitamins and minerals that are essential to feed our body and brain to function at our best. They also help to boost antioxidants and increase our longevity.Ā 

So now you know why and how to eat more fruits and vegetables. But knowing and doing are two different things, arenā€™t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenient and processed food. It is OK occasionally, but if you are someone who wants to make sure you fuel your whole body in a good way, here are a few ideas to ā€œsneak inā€ your AĀ to Z fruits and vegetables to maximize your health.

Put some extra effort in. After all, health is wealth! Without further ado, we share..Ā 

7 Easy Ways To Eat More Vegetables And Fruits

1. Start the day with a nutrient-dense smoothie

All you have to do is throw some fruits, yogurt, or milk of your choice in a blender.

Smoothies are not a new thing but besides throwing some fruits, green leaves, and yogurt, you can also add high fiber fruits, veg, and super seeds like chia seeds and flax seeds to level up your smoothie!Ā 

You may also want to add a scoop of KAINAMM GREENS PROTEINĀ in there to level up the fiber and nutrition in your cup of smoothie.

For an afternoon snack, you can add a scoop of ice cream to the smoothie, and there you go - a super nourishing milkshake!

Related: Benefits of Kainamm Greens Protein
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2. Add some fruits to your toast

You can add slices of banana and strawberry, slices of apples, and a sprinkle of cinnamon or slices of strawberry on a peanut butter warm toast.

Making chia seed berry jam is another smart way to swap store-bought jam which is often high in sugar.

With your homemade jam, you can get extra fiber and nutrients from the chia seeds and have more reasons to add fruits and vegetables into your diet!

Make your everyday breakfast time delightful with a twist of fruity surprise to your toast and replace your usual butter and jam with real natural goodness.

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3. Snack smart with homemade dips


Looking for ideas on belly fat burning fruits and vegetables?

Hereā€™s our tip: Prepare a classic hummus made from high fiber and high protein chickpeas blended with tahini (white sesame - high in fiber and healthy fats).

You could also prepare homemade guacamole, which is packed with avocados that are not only full of healthy fats but fiber and vitamin C, too.

Get extra fiber points if you dip them with celery or carrot sticks!Ā 


4. Throw a salad bar party

Nothing is ever a bad time for salads!

Prepare your fave veg, fruits, legumes as well as several choices of salad dressing and let everybody create their own perfect salad bowl or Buddha bowl.

In this way, you can pack all the leftovers and prepare them the next day without letting your fruits and vegetables sit in the salad dressing overnight, which in most cases are not so appetizing.Ā 

Do this occasionally for your family or when having friends over, so you can munch on healthy greens while catching up.Ā 

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Image from gatherdky.com

5. Mocktail is a good option to drink your fruits and vegetables


Try pina colada which is made of pineapple juice and coconut milk.

Mojito is a good choice to throw in lots of lemon and lime juice. In fact, you can add in whole passion fruits.

Keep an assortment of cheap fruits and vegetable juices in the fridge and everyone can get creative and make their own mocktail at ease.Ā Convenience is the key to success!

Do this instead of the usual fruit juices that come from a carton when gathering with friends or simply when you want a refreshing drink with a twist.


6. Level up your dinnerā€™s dessertĀ 


Once in a while, we crave ice cream at night. For a twist, try to top your scoop of ice cream or frozen yogurt with lots of fresh or frozen fruits. You know what? Even your man will steal this bowl from you!

You can be creative and add assortments of fruits into your homemade popsicle sticks and ditch the common sweet flavors likeĀ chocolate and vanilla.

We're sure both adults and kid would enjoy this unique dessert you have in store (in the fridge!) for them.


7. Make a pot of vegetable soup or stew thatā€™s heavy on veggies and easy on the meat


Both of these make some great comfort food when the weather gets cold.

If you find that vegetable soup is too light for your tummy, you can add lentils, quinoa, or potato in your soup. They not only fill your tummy but are also packed with protein and minerals.

With this simple idea, you can finally get your desired Pinterest recipe to fruition andĀ get more vegetables into your belly.Ā 

You can splurge on cheap, everyday vegetables without making a dent in your wallet. Best served as a sharing size.



Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time! Even more, you could slowly influence the people around you on how to eat more fruits and vegetables in fun ways for optimum health and enjoyable consumption.

If you are curious about what 1 serving of fruit and vegetable looks like, check out this video shared by the NHS (The National Health Service, UK).

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