40 Easy Ways to Eat More Fruit and Vegetables

Fruits and vegetables have a well-deserved reputation for helping our bodies stay healthy. They've also been associated with preventing the risk of many serious illnesses.

For example, several types of cancer have been connected, at least partly, with dietary factors. Of these dietary factors, there has been consistent research indicating an association between increased consumption of fruits and vegetables and the reduced risk of cancer, especially digestive (such as oral, stomach and colon cancers) and respiratory cancers. It's thought that the vitamins, fiber, carotenoids, phytochemicals and other components in fruits and vegetables may be responsible for this protective effect.

A diet high in fruits and vegetables has also been associated with lower risks of developing type 2 diabetes, stroke, heart disease and high blood pressure (hypertension).

As well as disease prevention, fruits and vegetables are a great source of vitamins, minerals and fiber, are low in fat, and may contain folic acid (green leafy vegetables, asparagus and avocado are good sources) - plus they taste great and are low in calories!

If the thought of eating carrot sticks bores you, try some of these tempting ways to enjoy your veggies:

1. Add chopped mushrooms, diced bell peppers, and onion to spaghetti sauce
2. Try mashed yam or squash instead of potatoes - or combine them for a different flavor
3. Top pizzas with diced tomatoes, peppers, mushrooms, pineapple pieces, green onions and spinach leaves
4. Shred zucchini or chop mushrooms into an omelet mixture or scrambled eggs
   
5. Try a vegetable-bean soup for a hearty winter lunch
6. Make your own delicious dip from mashed avocado, low-fat plain yogurt, chopped chilis, lemon juice and chopped fresh cilantro - serve with crunchy carrot sticks and crisp red pepper chunks
7. Canned beets can be added to chocolate cake, brownies, and muffins - not only does it make the cake moist, it also adds fiber
8. Make stuffed baked potatoes with corn kernels, green onions and diced red pepper
9. Make a quick and easy stir-fry dinner - you can throw in almost any type of vegetable - just slice them thinly so that they all cook evenly
10. Add grated carrot or diced mushrooms to meatloaf
11. For a healthy after-school snack, top a slice of wholegrain bread with sliced tomato, sliced mushrooms and some diced lean ham, sprinkle with a little grated cheese and broil until bubbling
12. If you're making a salad don't just stick to lettuce, tomato and cucumber - add grated carrot, diced bell pepper, sliced mushrooms, grated ginger, red onion slices, snow peas, bean sprouts, artichoke hearts, grape tomatoes, spinach leaves or any of your favorite vegetables
13. For a tasty picnic recipe, stir diced bell pepper, currants, pine nuts, sliced green onions, canned tuna or salmon, lightly steamed broccoli florets and fresh basil though cooked rice - serve warm or at room temperature
14. Dip baby carrots into a little fat-free salad dressing for an afternoon pick-me-up
15. Make a salsa to accompany grilled chicken or fish using diced tomato, diced avocado, finely chopped green onions (or diced red onion), chopped chilis, and fresh cilantro
16. Spice up a homemade turkey burger by topping with slices of onion, bell pepper, and some sweet chili sauce
17. Thread vegetable chunks onto skewers and grill - serve with steamed rice and a big salad
18. Enjoy a café-style breakfast at home by grilling Portobello mushrooms and tomatoes and serving with eggs cooked your favorite way
19. Add grated carrot, diced onion and fresh herbs to lean ground-beef patties
20. Try some of CalorieKing.com’s many delicious and healthy recipes

Eating fruit doesn't have to mean just having an apple a day. With our simple ideas you can go gourmet:

1. Side salads don't have to be made just from veggies - try adding sliced pear, apple chunks, grapes, mango pieces, strawberries, dried cranberries or blueberries
2. Throw a few handfuls of berries into pancake batter
3. For a fruit salad with a difference, add some exotic fruits such as papaya, mango, star fruit, and guava
4. Thread fruit chunks on skewers and grill on the barbecue
5. Stuff apples with dates, dried apricots and walnuts and bake in the oven for a tasty dessert
6. Munch on dried fruit for a handy on-the-go snack
7. Freeze grapes, mango chunks and banana pieces for a sweet treat
8. Make an energizing drink by blending apple, ginger, carrot and orange
9. Add grapes, strawberries, dried fruit, or sliced pear and apple to a cheese platter
10. Freeze lemon slices or berries in ice cubes and add to drinks
11. Dip apple slices, strawberries, grapes, and fresh pineapple in a chocolate fondue
12. Use up overripe bananas to bake a banana loaf or muffins - add some raisins for extra sweetness
13. For an elegant dinner party finale, dip strawberries in white chocolate, let them set and then half-dip in milk or dark chocolate to make a layered double-choc delight
14. Stew apples or pears and serve on breakfast cereal, or serve with low-fat yogurt and sprinkled with low-fat granola for dessert
15. Pour Jell-O over cups full of grapes or other fruit chunks and leave to set
16. Blend dark grapes with cranberry juice, some frozen low-fat berry yogurt and ice
17. Swirl pureed canned apricots or mashed frozen raspberries through slightly softened vanilla ice cream and return to freezer to re-freeze
18. Fruit is a great snack - add whole or in chopped chunks to school lunch boxes. Squeeze a little lemon juice on apples and pears to prevent browning
19. Try fresh pineapple as a sweet, refreshing way to finish Asian-style meals
20. Try some of CalorieKing.com’s many delicious recipes