14 Nutrition Hacks Dietitians Use to Get Their Clients to Eat More Fruits and Veggies

No more excuses for skipping fruits and veggies.

Only 10% of American adults are eating the recommended daily servings of fruits and vegetables. You read those numbers right - we’re drastically falling short of what we need. With those statistics, you’d think the “ask” of consuming one and a half 2 cup-equivalents of fruits and two 3 cup-equivalents of vegetables a day, as recommended by  The 2020–2025 Dietary Guidelines for Americans was too big. But considering 1 cup of fruit is equal to one apple or 1 medium pear, and 1 cup of vegetables is equal to 1 cup of baby carrots or 1 cup of broccoli, I think we can agree that it’s not unreasonable.

Why the push for more plants? Research shows that incorporating a variety of fruits and vegetables into your diet is a great way to manage weight, boost heart health, and prevent chronic disease. These foods contain a diverse array of nutrients that your body requires to boost immunity, fight infection, and function at its best.

You know fruits and vegetables are good for you. So, why is it so hard to get the recommended number of servings each day? Typical answers include: you’re too busy, tired or stressed. Or maybe it’s challenging because you’re on a tight budget or you’re simply not a fan of cooking. As a registered dietitian, I’ve heard all of these reasons— and more. Life is complicated and eating well can sometimes feel like work. It’s my job to make things easier for you, including how to enjoy more fruits and vegetables. Here are a few hacks that you can incorporate into your fruit and veggie tool kit.

Join a CSA

A community supported agriculture (AKA a CSA) is essentially like a produce subscription box. CSA members pay a lump sum upfront to score a "share" or weekly box of produce. “It can be fun to be part of a group that is interested in fruits and vegetables," says Amy Beney MS, RD, CDCES, Owner Nutrition Insights PLLC. "You may see some new fruits or veggies that you’ve never tried." Plus, it's an easy way to eat more sustainably and support your local community farmers.

Choose what you love

Stop trying to force yourself (and your loved ones) to eat fruits or veggies that they don't enjoy. Or, rather, try preparing them a different way, with ingredients they do like. “So many of my clients begin our work wanting to leave behind the diet mindset that always told them to eat as many fruits and vegetables as possible, even if they didn't like the way they tasted. That diet mindset typically backfires and leaves people feeling resentful towards and avoidant of fruits and veggies," says Caroline Young, MS, RD, LD, RYT, owner of Whole Self Nutrition. Don't sacrifice pleasure and satisfaction just to get an extra serving in.

Eat the rainbow (literally)

Visually appealing food is much more enticing than bland, boring-looking dishes. Dietitian Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition, recommends offering picky eaters a platter of fruits and veggies arranged by rainbow colors. She will roast a variety of veggies on a large sheet pan, keeping them in their color line, or chops fresh produce and arranges them on a large cutting board, before offering it family-style for people to serve themselves. “Everyone has their choice to add what they like or what they want to try and pile them high on their rice or salad bowl," she says. "[I've found that] the picky eaters somehow seem more willing to try, when we have the visual cue of the rainbow of colors.”

It’s all in the delivery

Switch up the way you serve your go-to fruits and veggies. Malina Malkani, MS, RDN, CDN, recommends "offering cut fruits and vegetables on a skewer or at the end of a cute food pick." A simple shift in the delivery method can make eating your veggies much more fun.

Related:

Look to your condiments

The secret weapon for boosting the flavor of your produce could be right in front of you (or at least in your kitchen cabinet and on your fridge shelves). “One of my favorite vegetable hacks is coating your veggies with mustard before air frying. The mustard adds a slightly tangy flavor and helps spices stick to whatever you’re cooking," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. If you don't have an air fryer, you can also create a mustard-olive oil marinade and roast cut-up veggies in the oven to achieve a similar result.

Sneak veggies into your go-to dishes

Be creative with the ways that you "sneak" veggies into your diet. Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com suggests incorporating vitamin D-rich mushrooms into your go-to meat dishes. “Ground mushrooms are an amazing add-in to any ground meat like beef, turkey, or chicken to increase bulk and stretch your meat budget. Simply pulse them in a blender or food processor until ground but not pureed, mix them with the meat and cook as usual. It works fabulously in meatballs, meat sauce, meatloaf, tacos, and much more.”

Get closer to your daily fruit and veggie goals by adding veggies to simple pasta dishes. "Simple tweaks can turn ordinary meals into nutritional powerhouses," says Tiffany Lankford, MS, RD, LD. "If you're using jarred pasta sauce, toss in some spinach, kale, or zucchini to boost the meal's health factor. In dishes with ground meat, add shredded zucchini, carrots, or spinach for extra nutrients."

Blend and freeze

Beat boredom (and boost your gut microbiome) by switching up your tried-and-true veggies. “If you find yourself eating the same veggies every week try this hack: Go to the store and choose 10- 12 different plant-based foods," suggests Julie Balsamo, MS, RDN. "Wash all your veggies then grab a handful of each and throw them in a high speed blender. Freeze into ice cube trays then add 2 cubes to each smoothie you make." Word to the wise: blend and freeze each fruit or veggie separately, as some flavor combos may not mesh well.

Related: 7 "Healthy" Foods to Skip, According to Dietitians

Make a list

It can be hard to think of which produce to purchase and cook, especially if you don't necessarily know what you like. Chelsea Newbrough, RDN, founder of The Candid Carrot, has a smart solution. "I ask my clients for a list of fruits and veggies they actually like, including how they usually prepare them. Then I find new prep methods and recipes that make them exciting again." This little change can make a big difference. Are you a fan of carrots? Munching on raw carrots can get old fast, but try roasting them with a little olive oil and salt, or using a mandolin to create a carrot noodle salad.

Set goals

If you're an uber organized, goal-oriented person, scheduling which fruits and veggies you're eating each week may be a good solution for you. Alyssa Simpson RDN, CGN, CLT explains her calendar-based technique. “I provide clients with a Rainbow Food List featuring colorful fruits and veggies. They select 8-12 of each, and on a monthly calendar, they schedule 2-3 varieties per week. Now, instead of eating the same 3-4 fruits and veggies all the time, they are rotating 8-12 each month.”

Start early

Fruits and veggies aren't relegated only to lunch and dinner. Try them at breakfast! Amy Beney MS RD CDCES, Owner Nutrition Insights PLLC, suggests incorporating fruit into smoothies and yogurt bowls, or using them as a topping on waffles and breakfast cereal. If you're a fan of eggs, "add veggies such as spinach, kale, peppers, onions to egg dishes or top them with salsa or micro greens," advises Beney.

Danielle Sanders, MPH, RDN, LD, CHES, is also a fan of veggies at breakfast. “There are no rules when it comes to food and nutrition so feel free to break free from the norm," she states. She recommends trying out a savory oatmeal bowl with sauteed vegetables like mushrooms, greens, and cherry tomatoes. Boost protein by adding a fried egg on top and season with sriracha for a spicy kick.

Related: Healthy Egg Breakfast Recipes That'll Add Protein to Your Mornings

Make a stir fry

When in doubt, throw some veggies in a wok. Karolin Saweres, MS, RDN, LD agrees that stir frying vegetables are an easy, fun way to enjoy a variety of vegetables. “It is a versatile dish that allows us to change the flavors and textures of vegetables," she says. Try slicing snap peas in half to reveal the peas inside for a fun visual effect. Or, buy a can of baby corn or water chestnuts for added texture and interest. Add broccoli florets, but also thinly slice up the stems and throw them into the mix.

Include produce at each meal

Make an active effort to include a fruit and/or veggie at every meal (or snack). Christine Milmine, RDN and Vegan Food and Nutrition Blogger at Plant Powered You states, "Simplicity is key. Before I finish preparing a meal, I like to ask myself this question:' Did I include any fruits and/or vegetables?'" If the answer is no, she thinks of an easy way to incorporate a serving or two. Sometimes it's a simple side of cut fruit or laying a veggie or two on a sandwich.

Turn veggies into fries

Who doesn't love a good fry? Make a more nutritious version of your favorite salty treat by turning veggies into fries. “Chop up carrots, parsnips, or zucchini into dippable stick shapes, and toss them in extra virgin olive oil or avocado oil and add your favorite seasonings," instructs Gaby McPherson MS, RDN, LDN. You can vary the flavor profile of your fries with different seasonings like paprika, garlic powder, everything bagel seasoning, and truffle salt. Simply roast the fries in a 400F oven until they are crispy (about 20-30 minutes, depending on the thickness), or throw them into an air fryer at 400 degrees for 10 minutes.

Try old veggies in new ways

Do you "hate" broccoli because your parent often prepared overly steamed, limp, brownish broccoli when you were a kid? Apparently, this is common. “Often, we’re turned off by vegetables because of the way they were prepared at home in our childhood," says Melissa Renae, RD. "Before writing a vegetable off, try cooking and preparing them in different ways. Try roasting instead of steaming or boiling, enjoy veggies raw instead of cooked, or add them to smoothies, soups or baked goods."

Related: How Many Servings of Fruits and Vegetables Do You Actually Need Per Day?

For more Shape news, make sure to sign up for our newsletter!

Read the original article on Shape.