Easy Ways to Eat More Fruit and Vegetables

  • 01 of 04

    Easy Ways to Eat More Fruit and Vegetables

    Fruit and vegetable hand
    Aaron Tilley / Getty Images

    Just when you think you have the message on the 5-a-day campaign sorted, along comes a new message. Eat 10 is the new 5  to have maximum protection according to a study, by Imperial College London, who calculated such eating habits could prevent 7.8 million premature deaths each year. So, how to do this without undoing years of good practice (or start if this message has passed you by). Here are some easy ways to up your intake without taking on a whole new lifestyle which, is probably very busy already.

    Continue to 2 of 4 below.
  • 02 of 04

    Up What You Do Already

    Spaghetti Bolognese
    Steven Brown Photography / Photolibrary / Getty Images

    Many sauces and soups contain a  number of vegetables, usually the base ingredients when preparing either, this is also known as the trinity. Just this base gives you at least one a day so why not add more of the three vegetables, onion, celery, and carrots; an instant uptick.

    Those sauces such as a bolognese will also have tomatoes in there, usually but not always canned ones. Simply add more and reduce the sauce for a little longer.

    You can take this approach also with soups. Just add more of the vegetables you like.

    Continue to 3 of 4 below.
  • 03 of 04

    Look for Veg and Fruit Packed Recipes

    Bowl of vegetarian minestrone soup on a white table
    The Spruce

    This is a very easy one, look for recipes stacked with goodness and plenty of the fruits or veg which you love  (always choose ones that you love as you are more likely to eat it, eating purely because it is good for you is not sustainable). 

    Minestrone is a great example of a soup which is a meal in itself, it groans under the weight of good stuff, and add a dollop of pesto to the mix and you will most likely have your ten right there.

    Apply the same rules to fruits and up the content in the same way. Summer is a fabulous time for fresh fruit so seek out those recipes using what is seasonal and fresh, another great way to get the maximum benefits.

    Continue to 4 of 4 below.
  • 04 of 04

    Try New Techniques

    Easy roasted beet root
    The Spruce

    If dropping off eating veggies is the preparation involved and the careful cooking, then think about roasting. The trend for roasting all vegetables is here to stay because not only is it an easy way to cook them, they taste fabulous as the natural sugars caramelize in the cooking plus the flavors are intensified.  This is a great way to get children to eat more too, they love the taste. No more soggy Brussels Sprouts or cauliflower. For even speedier cooking, put a selection of your favorite roots together on a tray and roast them together (anything tender such as sprouts should be roasted towards the end of the cooking time).