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I was asked for fruit and vegetable based snack ideas so I put together this handy, printable list. There are some healthy snack options on here that are very easy to throw together and some that take more time. If you are the type to grab more processed convenience foods, perhaps having a list like this handy will help inspire you to choose some healthier options in the moment.
Some Tips on Increasing Your Fruit and Vegetable Consumption
Start with Small Steps:
If you're not used to eating many vegetables, you can start small by adding a single portion to your meals each day. Gradually increase the amount over time until they becomes a regular part of your diet
Explore Different Colours:
Aim to include a diverse range of colourful vegetables in your meals. Each colour signifies a unique set of nutrients and antioxidants, so a variety of colours means a broader range of health benefits.
Sneak Them In:
Add vegetables to the dishes you already love. For example, add spinach or kale to your morning smoothie, mix grated carrots into pasta sauce, or load up your pizza with colourful bell peppers. If you have a recipe that already contains vegetables, you can often double the amount that is called for then adjust the seasonings.
Make Veggie-Based Soups:
Vegetable soups are not only delicious but are also an excellent way to consume multiple servings of vegetables in one bowl. For extra flavourful soups, add more herbs than the recipe calls for. Soups are a great way to use up extra vegetables you have sitting in the fridge at the end of the week. Soups can be portioned out and frozen for easy midweek meals or sides.
Prepare Fruit and Veggie Snacks:
Keep pre-cut vegetables like carrots, cucumber, celery, and cherry tomatoes on hand for quick and healthy snacks. Pair them with hummus or guacamole for added flavor. Fruit is often a convenient snack in a pinch. Chia pudding with fruit is light but filling.
Create Colourful Salads:
Get creative with salads by adding a mix of leafy greens, cherry tomatoes, cucumbers, avocados, grated carrots, sprouts and other vegetables you enjoy. Top them with nuts, seeds, or beans for a satisfying and nutritious meal.
Add a Smoothie to Your Breakfast:
Smoothies are a great way to get a few servings of fruit first thing in the morning. Greens, like spinach, blend well into smoothies for added nutrition.
Vegetable-Based Side Dishes:
Roast or steam vegetables like broccoli, brussels sprouts, or sweet potatoes as a delicious side to accompany your main meal.
Add Fruit to Your Breakfast:
Oatmeal or cereal is a lot more enjoyable with some fresh fruit added to it. If pressed for time, you can chop up a variety of fruit and mix them together as a fruit salad that can be kept in the fridge and added to breakfasts as needed.
Veggie Stir-Fries:
Stir-fries are an excellent way to use a variety of vegetables and create flavorful dishes. Add your favorite vegetables, along with beans or tofu, and season with soy sauce or other herbs and spices for a tasty and healthy meal.
Make Desserts Out of Fresh or Frozen Fruit:
It is nice to have something sweet after dinner. Fresh fruit can often satisfy that craving. Frozen fruit can be blended or pressed in a dessert bullet into frozen desserts. Frozen grapes are delicious.
Use Instant Pots or Pressure Cookers:
Modern pressure cookers are a lot less scary and more user friendly than stove top versions and can dramatically reduce cooking time. Pressure cookers can be used to make soups, chilies, curries, gumbos and biryanis, all of which can be loaded with vegetables.
Be Adventurous:
If you are not having fun changing your diet, you are doing it wrong. There is a world of fruit and vegetable rich recipes to try. Experiment with new flavors and dishes that you have not tried before. Some cooking methods enhance the taste of vegetables better than others. Beets, potatoes and even Brussels sprouts can be wonderful roasted with garlic and rosemary. Greens brighten up when sautéed with lemon juice or apple cider vinegar. Spiralizing vegetables give them interesting textures and reduces prep time..
It is okay to go slow and build your repertoire of favorite vegetable dishes over time. Cookbooks can be a useful source of inspiration and are available free through the library. Some can be accessed online for free. Try things and have fun, keep the recipes you like and learn about your tastes from the ones you don’t like.
Why Consume More Fruits and Vegetables?
Consuming enough fruits and vegetables everyday is one of the most impactful lifestyle changes a person can make.
Nutrient Powerhouses:
Fruits and vegetables are packed with an abundance of vitamins, minerals, and antioxidants that are vital for your body's proper functioning. They provide a wide range of nutrients like vitamin C, potassium, fiber, and phytonutrients that support your immune system, heart health, and digestive system.
Disease Prevention:
Many studies have shown that diets rich in fruits and vegetables are associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Their potent antioxidants help neutralize harmful free radicals and protect your cells from damage. Fruits and vegetables are rich in fiber which helps reduce cholesterol and cardiovascular disease risk.
Weight Management:
Including ample fruits and vegetables in your meals can help with weight management. Fruits and vegetables are low in calories, high in fiber, and provide a feeling of fullness, making it easier to control appetite and maintain a healthy weight.
Digestive Health:
The fiber found in fruits and vegetables is excellent for your digestive health and is a key food source for many species of beneficial bacteria that live within the digestive tract. These bacteria play a crucial role in digestion, nutrient absorption, and immune function.
Improved Skin:
The vitamins and antioxidants in fruits and vegetables promote healthy skin. They help combat aging, boost collagen production, and contribute to a radiant, youthful appearance.
Variety and Flavor:
With an incredible array of colours, textures, and flavors, fruits and vegetables can add excitement and variety to your meals. Exploring seasonal produce can turn healthy eating into a delightful culinary adventure. It is important to enjoy the food you eat.
How many fruits and vegetables should I consume in a day?
Many evidence based food guides recommend allocating half of your plate each meal to fruits and vegetables. This method of proportional measuring seems to be easier to implement than thinking of food in "servings" which are highly variable depending on the food.
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