Does fitting 7 to 10 servings of fruits or vegetables into your daily diet seem impossible? For most of North America, vegetables and fruits are at the most a side dish to meals and are eaten in very small quantities. Little do they know veggies and fruits are packed full of vital nutrients and vitamins that can aid in a healthy lifestyle. Here are 10 tips for getting enough colour in your diet.
- Visit a local farmer’s market instead. Seeing the array of colours spread out in front of you may inspire creativity and sourcing foods locally ensures your getting the most nutrient rich produce available. You may even discover a fruit or vegetable you’ve never seen before.
- Plan meals with the colour code in mind, and try fitting in at least one item from each category. Here’s a few ideas: Greens – Spinach, Kale. Purple/Red – Cabbage, Beets. Orange/Yellow – Carrots, Mango.
- Stir bitter and tougher vegetables into a soup or stew. Rough textures or bitter tastes can go down a lot more easily when they’re blended into a brothy mixture.
- Blend fruits or vegetables together into smoothies or juices. There are a million recipes out there to try! Check out my recipes page for some ideas.
- Keep frozen berries on hand. Thaw them in the morning to toss into your cereal or oatmeal or add them to smoothie recipes.
- Chop bananas or strawberries into your cereal or oatmeal. It gives your breakfast an extra burst of flavour.
- Order at least one fruit or vegetable item with your meal, if your eating out.
- Make a colourful salad. Lay a bed of deep green lettuce and top it with any veggie (or fruit) that strikes your fancy – bell peppers, tomatoes, beets, the more colourful the final result, the better. Drizzle your salad with lemon instead of fatty (and sugary) dressings for a vitamin C boost.
- Include stir-fried veggies with rice. It’s a super easy way to stir a variety of vegetables into a meal. Flavour with garlic or ginger and then add in a vegetable from each colour group.
- As you sit down to a meal, take a good look at your plate of food. Which colours are represented? Notice if you seem to favour one colour over another and make sure to add the less-represented colours to your next shopping list.
How do you make sure you get enough fruits and veggies during the day and what are some of your faves?