According to the USDA, most adults should consume between 5 and 10 servings of fruit and vegetables each day as part of a healthy diet. These can include all types of fruit and vegetables, even dried fruit, leafy greens, and beans (yes, your hummus counts!).
So how can you make sure you’re getting enough? The amount each person requires depends on a number of factors, such as age and activity level. The USDA has a handy chart that shows you how many cups of vegetables you should consume daily according to your age and sex.
Here are a few tasty ways you can get a full serving of fruit and vegetables (or more) into your meals:
Eat a Big Salad
If you’re concerned you’re not getting enough vegetables throughout your day, throw a big salad into the mix (at least one cup for a full serving). Big salads work well for lunch or dinner, and you can make them more filling and nutritious by adding proteins like leftover chicken, nuts, cheese or eggs. Try this recipe using our Chicken Chicken Chile Verde.
Make Veggies Your Afternoon Snack
Instead of reaching for that bag of chips, pack your own crudité for a fancy afternoon snack at the office. Pick a few of your favorite veggies, cut them up into half-cup portions and dip them in some homemade hummus. You can easily knock down several servings in one go! Pro-tip: squirt some of your favorite hot sauce onto your hummus for an extra kick of flavor.
Give Dried Fruit a Chance
I’ll be the first to admit I have a haunting addiction to gummy candies, but recently I found a just-as-delicious swap: dried apricots! You can get even fancier by dipping your dried fruit in a little melted dark chocolate. Check out this list of delicious favorites that are packed full of the good-for-you-stuff your body needs.
Stir Up Some Homemade Soup
Making vegetable soup or a crockpot recipe is a great way to sneak extra servings of vegetables into your day. Big salad for lunch, hearty veggie chilli for dinner… consider yourself a vegetable assassin! Here’s a beet-laden recipe I can’t get enough of.
Enjoy a Luvo Frozen Meal
Need a quick but wholesome solution? Keep a few Luvo entrées in your freezer. Each of our frozen meals contains a full serving of vegetables. Throw some greens on the side and that’s a couple servings in one sitting.
What’s your favorite way to boost your vegetable intake? Share in the comments!
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