If you are the typical American, the answer is no! When was the last time you ate 4 1/2 cups of fruits and veggies in a single day?  Hmmm… bet you can’t remember. And for those of you who do eat a fair amount of fruits and veggies, I bet many of you get stuck in rut and eat the same thing day after day. While this is better than not eating produce at all, it’s not giving you the variety of nutrients that your body needs.

We tend to score especially poor when it comes to our intake of vegetables.  While we can easily grab a piece of fruit on the run, I don’t see too many city girls or guys chomping on a head of broccoli as they walk down the street. It’s estimated that  75% of Americans don’t eat the recommended intake of 2 1/2 cups a day.  Did you know that the most commonly consumed veggies are iceberg lettuce, ketchup and French fries? Scary!  (pic is of me and Alix Weiner)

Watch my interview with Behind the Burner’s Alix Weiner on tips to increase your intake of fruits and veggies.

Tips to increase your intake of fruits/veggies
So assuming you are the average person with a suboptimal intake of fruits and veggies … here are some tips to point you in the right direction.

1.  Buy fresh produce in season. It tends to cost less, tastes better and contains more nutrients. Visit your local farmers market. The sooner you eat produce after it is picked, the more nutrients you’ll get.

Fall vegetables in season include: beet greens, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chard, collards, eggplant, endive, escarole, fennel, jicama, leeks, onions, parsnips, rutabaga, spinach, sweet potatoes, turnip, turnip greens, winter squash

Fall fruits in season include: apples, avocados, bananas, blackberries, cherries, dates, figs, grapes, kiwi, melon, oranges, papaya, passion fruit, pears, persimmons, plums, pomegranates, raspberries

2. Keep it in sight. Place a bowl of fruit on your kitchen table. Or cut up carrot sticks and place in sight in your refrigerator. Chance are if you stick in the produce bin in your refrigerator, you’ll forget about it.

3.  If you are pressed for time … or are on the lazier side ….  pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.

4.  If you find your fresh fruits and veggies are always going bad, try frozen ones. Frozen veggies have a comparable nutritional profile to fresh veggies. Check out Birds Eye Steamers. You just stick the bag into the microwave (don’t even have to dirty a bowl!)

5.  Add produce to your favorite dishes. Shredded carrots and add to meatloaf  or zucchini slices into lasagna. Add veggies to your slice of pizza. Add some chopped carrots and onions to your soup..

6.  Get out of a rut and try something new. Take a walk down the produce isle and pick a fruit/veggie that you haven’t tried before.

7.  If you are bored by your usual cooking methods, try something new. If you always steam,  try roasting or grilling (with a little olive oil!). These cooking methods can change the texture and tend to impart more flavor. For example, I’m not a huge fat of steamed asparagus, but love grilled asparagus that is brushed with a little olive oil. The same goes for eggplant.

8.  Add different veggies to salads (red pepper, shredded carrots, grape tomatoes, chopped steamed broccoli, etc). Try to use a darker green lettuce or spinach as your base to increase the nutritional content.

9.  If you don’t love the taste of veggies or are bored with plain old steamed veggies, add interesting sauces to vegetables to help disguise them. Here are some to try:
Teriyaki sauce, a little olive oil and sprinkle of parmesan cheese, tomato sauce, butter spray, low fat salad dressing (there are tons of good ones. I love the light Paul Newman’s “Lighten Up” line including Lime Vinaigrette or Sesame Ginger), stir-fry with garlic, ginger, a splash of soy sauce and a little rice wine vinegar or add a sprinkle a handful of low fat shredded cheese and melt. If you like hot and spicy foods, try adding a little hot sauce to your veggies. If you like sweeter foods, find a marinade or sauce that has a sweeter taste. Of course, if you are watching your weight, check the calorie content of these sauces.

10. If your preference is for sweet foods, try mashed sweet potatoes or winter squash with a little brown sugar and cinnamon.

11. Instead of a rich sweet dessert, try a baked apple or poached pear … delicious and healthy!

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