How to Add More Fruits and Vegetables To Your Diet


We’ve already talked about Plant-Based Diet in a previous post, but if you need some extra tips on how to add more fruits and veggies into your diet without going Vegan this one is for you!

Eating a diet rich in fruits and vegetables not only helps your waist line, but is also associated with better heart health, lower risk of cancer, better brain function, and longer life. Making healthier choices also helps building “nutritional momentum”, a concept created by Will Bulsiewicz, MD, meaning that what you eat will fuel and empower you to keep making the same food choices.

Ready to make healthier choices a habit? Here are some tips for you:

1. Have Healthy Snack Options at Hand:

Meal planning and prepping can be difficult, but once your main meals are planned out there’s barely any time or will left to organize your snack options. This is when most people slide down big time: when hunger and cravings attack, they pick the most convenient option.

If your snack options are scarce and unhealthy, this is the first place to start: having apples, pears, bananas, oranges, baby carrots and cherry tomatoes around is a good option for a quick snack that can give you the satiety and nutrition you need until the next meal.

Ekoa Bars are a great option for a healthy snack: each bar has 2 servings of fruit and are a convenient and nutrient dense snack for anytime.

2. Stock Up on Frozen Fruits and Veggies

The moment you buy your groceries the clock starts ticking: your fresh fruits and veggies are already going bad by the minute and you know it. Buying it frozen or frozen ripe fruits and veggies is a good option not only for the convenience but also for price. You can create recipes in minutes and still enjoy all the nutritional benefits from fresh fruits.

Want ideas for smoothies? Try this Vegan Raspberry Banana Smoothie Recipe.

3. You Eat What You See

If chocolate & chips are the first thing you see when you open your pantry it is time to change that. Place the “unhealthy” food options out of sight and have the healthier options more visible instead. Pre-washing and cutting your fruits and veggies so they are ready to eat makes it easier to make healthy food swaps.

4. Create New Versions of Your Favorite Snacks

How about swapping a PB&J sandwich for a banana and peanut butter? Have you tried having an Ekoa Bar bar instead of candy or chocolate to curb your sweet tooth? Finding healthier alternatives to your go-to snacks can be a good path to follow for a sustainable diet and enjoyable treats.

Plant-based foods trend is here to stay and the market has been inviting to new brands that offer healthier options to the highly processed foods from the traditional food industry. We know that cooking every meal and snack is a hard task, so take a chance at healthier snack options. Don’t forget to carefully read the label to make sure they are truly healthy!

5. Half Your Plate

Fill half your plate with vegetables at every meal and add a fruit for dessert. Eating healthy doesn’t mean you have to eat less – it is usually in volume that we find all nutrients and diversity we need. Aim for a colorful plate (eat the rainbow!) for a nutrient rich meal.

You can also follow this rule for breakfast: substitute spinach, onions, or mushrooms for one egg in your morning omellet. This will add volume and decrease the fat! You can also add berries to your cereal or chop up one Ekoa Bar for extra fibers.

6. Spice Up

Add more flavors to your veggies by seasoning it with different flavors: cinnamon, garlic, balsamic vinegar, truffled olive oil, pepers, cilantro, lime juice, turmeric… the list goes on! You can create completely different meals just by changing the spices and condiments you have at hand.

If you are a salad dressing fan don’t forget to check the labels first. Most times these can transform a healthy meal into a high-in-fat-and-salt meal. Watch out for the ingredients and the quantity you’ll be adding to your plate.

7. Give Salads-In-a-Bag a Try

If you have a hard time coming up with a tasty salad you are not alone. Many people give up healthy eating because they think salads can’t be tasty or that veggies taste like foamboard. A good place to start is getting salad bags that already bring all the ingredients you need to transform them into a delicious meal. They have all measured up and the portion sizes all figured out for you.

Don’t forget to grab an Ekoa Bar for dessert to add fibers and nutrients to your diet!

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