Tag Archive | eating healthy

10 Tips for Eating More Fruits and Vegetables

fruits & vegetables collage

In my efforts to eat more fruits and vegetables, I have noticed that there are times when the task is very difficult and other times when it feels practically effortless.  So, I started paying attention to what makes the difference and came up with this list.  Some of these strategies are more helpful for my family members, and others are more helpful for me, but when they are in place, I find that we all eat more of the good stuff!

1.  Keep the cutting board and knife clean and in easy reach.  Most fruits and vegetables require some prep work before eating, and if the cutting board and knife are dirty or hard to get to, the preparation becomes a large barrier to eating them.  On the other hand, if they are clean and available, I find that it’s usually pretty quick to chop up whatever it is I am planning to eat.

2. Snack on fruits and veggies before meals.  Yes, you read that right!  Most of the time we hear the advice to not eat snacks right before meals.  But I find that when I’m chopping produce for dinner, my kids will often ask if they can have some.  If I go ahead and give them some right then, they eat more than they would with the meal.  I’ve actually had to start buying extra bell peppers, because my youngest has been known to ask for so many that I haven’t had what I needed for the recipe! 🙂  However, my big exception to this is berries.  We have a strict “hands-off” rule for berries until the meal is served, because everyone loves them so much!

3.  Add fruits and vegetables to muffins and other baked goods.  This is a pretty common strategy, but it definitely needs to be included, because it works!  And every little bit helps.

4.  Make smoothies.  Another common strategy, I know.  But smoothies really are a great way to get in some less favored fruits and veggies.  Spinach and greens of course, but for my family even pineapple is not very well liked among the kids.  However in a smoothie, you can’t really taste it.  It simply adds sweetness and it is so healthy.  Smoothies are a perfect way to help my family eat more pineapple!

5.  Make extra.  White potatoes, sweet potatoes, and winter squashes are all vegetables that can be prepared in larger-than-normal batches, and stored in the fridge to eat for several days.  Or, they can be stored in the freezer for longer.  I like to make soups and freeze individual batches for me to have for lunch.  It’s so easy to just thaw and eat! (I like these two recipes: Butternut Squash-Apple Soup and Nutty-Sweet Potato Soup — however, I’m the only one around here who does, so that’s why I freeze individual portions).  Smoothies also freeze well, but they don’t thaw quickly.  Sometimes  I make a big batch of smoothie and put it in small tightly-sealed containers to pack in my kids lunches.  They thaw to just about the right consistency by lunch-time!

6.  Make a little extra.  For vegetables that don’t store well for a long time after they are cooked, I’ve learned to make just enough extra at dinner to have some the next day for lunch.  This way I don’t have to prepare a vegetable when I really want to just grab something, but I don’t have so much around that I have to throw it out later.

tooty fruity salad

{click image to view larger}

7.  Mix ’em up!  I love this story from the Friend Magazine (see image on the right).  The child is hungry and wants a snack, but when offered an apple, banana, grapes, and crackers he turns them down saying that he is tired of them all.  The mom responds, “how about tooty fruity salad?”  This gets the boys attention, and he agrees.  So the mom combines bite-sized pieces of the different fruits and the graham crackers to make a fruit salad.  And, of course, now the boy is very happy with his snack!  And this trick doesn’t just work with kids; it works for adults too!

8.  Keep it simple.  While mixing it up can be a great thing, on the other end of the spectrum is planning to “mix it up” so much that it becomes too much work.  For example, if I plan a main dish and a vegetable side for dinner that both require quite a bit of preparation, I will likely want to skip making the vegetable side when it comes time to actually make dinner.  So I often plan the simplest vegetables to go with dinner, or a more complex side with a basic main dish such as baked fish or chicken.

9.  Eat ’em first!  If the fruits and vegetables being served are not my favorite part of the meal, then I try to eat them first and get them out of the way.   Then I am free to enjoy the rest of the food.

10.  Keep ’em fresh! – I have a thing for wanting my produce to be really fresh.  The longer it sits in my fridge, the less likely I am to eat it or serve it.  It’s kind of a hang-up really, because sometimes it really is still fine to eat.  But in recognizing this about myself, I’m learning that prior to shopping for new groceries it is helpful to look in the fridge ask myself, “Do I have a clear plan for eating these (i.e. scheduled in an upcoming menu)?”  If not, I take some time to clear them out…either by eating them right away, preserving them for later (i.e. freezer), or getting rid of them (in the compost pile).  This way when I bring new produce home from the store, everything in the fridge is as fresh as possible, making all of it more appealing to eat.

Below is a picture of a bunch of produce that I preserved by freezing one day, prior to restocking the fridge.  From left to right (clockwise) there are cut up bell peppers (to add to soups), mushrooms (for stroganoff), celery (to make chicken stock), apples (for smoothies), orange-lime-aid (drank right away), lime zest and orange zest (for adding extra flavor to food), and spinach which I blended with water and froze in an ice cube tray (to add to soup or smoothies).

freezer food collageThese 10 strategies really do work when I take the time to implement them.  In fact, I’m glad to publish this post today, because I need the reminder!  Hopefully they can be helpful to others who may want to include a few more delicious and healthy fruits and vegetables in their diet too!!

What are your favorite strategies for eating more fruits and vegetables?

{note:  click here for top picture source…I made a collage of several of the pictures}

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My November Health Goals

Today is November 1st!  The first is the perfect day of any month to set a goal. 

I was reading another blog, Trishia’s Training Tidbits, and I noticed where she challenged her readers to set 3 health goals for one month.  Her suggestion was to write them down 3 times, and post one on the bathroom mirror, one on the closet door, and one the refridgerator or pantry door.  This was a New Year’s challenge, and it is obviously not January yet, but I’m taking her suggestion for this month.  And I wanted to declare my goals here, for the world to see, so that maybe I’ll have some motivation to follow through!  I’ll check in periodically and let you know how I’m doing.  So, here they are:

  1. Excercise for at least 10 min a day (Monday thru Friday, with a make-up day on Saturday if I miss).  Ok, so I know 10 min is a very small amount of time.  But right now as far as official excercise, I’m doing none.  I figure in 10 minutes I can do a few jumping jacks, sit-ups, pull-ups, knee bends, or toning with weights.  There are other simple excercises out there too.  Once I’m back in the habit of excercising, I can increase my time.
  2. Eat one piece of fresh fruit every day.  Frozen can count too, if I’m in a pinch and don’t have anything fresh available.  But I’m already ok at eating the frozen fruit in my freezer via smoothies, and I really want the goal to be to eat fresh, which seems to be harder for me.
  3. Eat one serving of red, orange, or green vegetables every day.  Red bell peppers, romaine lettuce, and tomato sauce do not count because I’m already good at eating those.  These are the ones I will most likely be choosing to eat as listed in these food groups on the choose my plate website: broccoli, spinach, acorn or butternut squash, carrots, sweet potatoes, & fresh tomatoes.

So, that’s it!  Pretty simple and do-able, in my opinion.  Wish me luck!  Also, feel free to share a time when you set and accomplished a goal.  What did you like about your goal?  What was difficult?  How did you feel when you achieved it?