One of the best ways to get essential vitamins and minerals is by eating a variety of fruits and vegetables. Research indicates that diets rich in fruits and vegetables reduce the risk of heart disease, type 2 diabetes and several forms of cancer. Here are 5 ways to incorporate more fruits and vegetables in your diet.
Photo credit: amengelkoch.blogspot.com
- Smoothies are quick, easy and full of taste. Great for a meal or dessert, just blend your favorite berries, a banana and some leafy greens for a nutrient-packed drink.
- Salads are an excellent way to incorporate leafy greens in your diet. Try enhancing your salad by adding berries, peaches, water chestnuts, peas and shredded carrots. With so much natural flavor, you may not even need dressing!
- Dip your fruit or veggie in a sauce. Try dipping bananas, strawberries, pineapple chunks and grapes in some yogurt flavored with cinnamon. Hummus is a protein-packed dip that goes well with celery, carrot sticks, cucumber slices, olives, radishes, cherry tomatoes and jicama.
- Stir fry nutrient-rich vegetables such as broccoli, carrots, mushrooms, green beans, green onions, bell peppers and sugar snap peas for a fun and quick complement to any meal.
- Dress your sandwich or wrap with lettuce, tomato, avocado chunks, sliced bell peppers, olives and cucumber slices. By adding some color, texture and flavor, you’ve just tripled your vitamin and mineral consumption — all with very few additional calories.
Larson N, Laska MN, Story M, Neumark-Sztainer D. Predictors of fruit and vegetable intake in young adulthood. Journal of the Academy of Nutrition and Dietetics. 2012; 112: 1216-1222.
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About Holly Michaels
Hi! I'm Blendtec's resident Registered Dietitian. I spend much of my time at work developing fun new recipes for our incredible blenders. I've built my career around clinical and community nutrition, as well as research and a love for making healthy and tasty foods!
Nutrition is a deep passion of mine; I love finding ways to improve health and wellness through the foods and quantities we consume. I learned at a young age the importance of a healthy diet and lifestyle. As a child, my oldest brother was diagnosed with type 1 diabetes, which prompted my interest in nutrition. The subject fascinated me so much that I studied nutrition in both undergraduate and graduate schools. I grew up cooking with my mother and became very fond of creating foods that are healthy and delicious.
In my free time my husband and I enjoy rock climbing, canyoneering, fishing, camping and just about anything else you can do outdoors in Utah. I also love to quilt, crochet, and read when you can pry me away from my blender.
Can you imagine eating 5 cups of leafy green veggies every single day? I could do it one day, maybe two, but every day? No way. I wouldn’t have room for the rest of my meal and that would get boring quick. But I could drink that much greens every day.
I talked to a friend of mine who is one of those nutritionally disciplined people I was talking about earlier. She also happens to be an MD and a licensed acupuncturist. She recommended a power horse of a blender called Blendtec and handed me a green drink recipe.
One of the best ways to achieving perfect pH balance is to eat alkaline foods like vegetables. Armed with my Blendtec Blender and my green drinks, I’m on my way.