Eat More, Not Less

In my role as a wellness coach I am constantly encouraging clients to eat more fruits and veggies. How can I not? Filled with vitamins, minerals, fiber, and health promoting phytonutrients, they are nutrient dense, super foods. Yet while a number of my clients claim to like a variety of fruits and vegetables, most are not even close to eating the recommended 4-5 servings/day each (total of 10 servings) of fruits and vegetables. 

So in addition to simply to doing the obvious, eating an apple or adding a mixed salad to your daily menu, I recommend slipping in these nutritional powerhouses whenever you can. Below are just a few examples:

1.  Add sliced cucumber, spinach, kale, tomato, bell peppers or sliced avocado to your sandwich or wrap.
2. Sprinkle sandwiches and wraps with dill, parsley, chives, cilantro or cayenne pepper for additional flavor and photynutrients (because herbs and spices are fruits and veggies on steroids.)
3. When making chicken salad, consider adding pineapple, mango, grapes, chopped spinach, celery, onion, shredded carrots or other minced, chopped or shredded veggie and/or fruit combination along with your favorite spices to enhance color, texture, flavor, and its nutritional profile. 
4. Prepare steak, fish and chicken with herbs like rosemary, oregano, sage, cayenne/chili pepper, dill, ginger, or chives and then serve with grilled or sauteed veggies such as onions, asparagus, peppers, summer squash, mushrooms, and/or eggplant
5. When making soups, double up on the veggies. Consider garnishing with chives, parsley or other herbs and spices.
6. Add broccoli, sautéed mushrooms, onions, peppers, garlic or other savory veggies to your long grain brown rice or quinoa. Season with onion and garlic powder, cumin, turmeric, or other favorite spice.
7. Replace mashed potatoes and/or white rice with cauliflower/cauliflower rice and then garnish with chives.
8.  Add fresh fruit to yogurt or oatmeal.
9. When making a salad, choose from a variety of dark, colorful leafy options like spinach, kale, arugula, romaine, butterhead, cabbage, dandelion greens, chard, radicchio, and mesclun etc. instead of plain iceberg lettuce.  You can check out these and other options here.
10. Replace spaghetti noodles with zucchini noodles (zoodles).
11. Consider a fruit shake or smoothie for breakfast or snack. Make sure to load your shakes with a variety of fruits and even mild tasting veggies like baby spinach. A few slices of avocado, fresh or frozen, can give shakes a creamier texture as well as provide a source of healthy fat.
12. Infuse water with fresh fruit, veggies, and/or herbs. For example, add a berry medley, fresh cucumber slices, or fresh mint to an infuser for a tastier and healthier alternative to plain water.

The majority of my clients report that adding fruits, vegetables, and herbs and spices to foods they are already eating is easy and results in a dish they enjoy more thanks to the added color, flavor, and texture. A win-win because not only do the meals taste better, because any added fruit, veggie, herb or spice increase the nutrient density of a meal.