Home » Super Charge Your Fruit and Vegetable Intake

Super Charge Your Fruit and Vegetable Intake

When it comes to fruit and vegetables most of us simply aren’t getting enough. It is all too easy to cook a burger or order some southern fried chicken. And, even easier to not think about it.

But we should be making an effort to improve how we eat. Not only to ensure our bodies have everything they need in terms of nutrients but because it’s better for us mentally and physically too.

So if you need to see a marked improvement in your energy, your mental health, and even the bags under your eyes here are some tweaks, you can make to pack more of the good stuff in.

Photo by Mariana Montes de Oca on Unsplash

Suck It Up

There is no easy way to say this, but unless you start changing your prepping, you’re going to struggle. This is where you have a word with yourself in the mirror and become dedicated to yourself.

Stop making excuses like you don’t have time, or you don’t like apples. Everyone has the same amount of time, it’s what you do with it that counts and apples aren’t the only fruit you can choose from.

Suck It Up… For Real.

Making smoothies is a super quick way to get a bunch of fruits and vegetables on the double. You can make them tropical and packed with pineapples, mangoes, and oranges. Or, you can have fresh tasting green ones. With a mix of kiwi, apples, spinach, and cucumbers. They are a great way to boost your intake without too much stress.


If you pile your plate with veggies, the chances are you’re just not going to eat them all. If you have small bowls all over the table, you’re going to pick at them and munch a little bit more without noticing. Cucumbers, gherkins, sliced tomatoes, sun-dried tomatoes, artichokes, olives, and stuffed peppers are all great snacks to have on the table.

Prep It Well

When it comes to prepping your veggies, and cooking them off, cook more than you need. That way you can have at least a day or more vegetables at the ready. You can follow Sunday food preparation guides that you can find online, to help you get the hang of this. It again comes down to making the most of your time.

Meal Plan

Try to plan your meals to include at least three different fruits or vegetables. If you struggle with meal planning, then you might want to look into meal delivery boxes. Check out this hello fresh review to get an idea of the type of meal options that are available.

If you do decide to plan meals, try and incorporate at least two meat-free days. This way you will have to replace your regular meat products with a substantial amount of veggies.


Try and have a bowl of fruit for breakfast at least once a week. Saturday tends to be the best day for this, and you might be surprised about just how much energy you have. Buddha bowls have been a significant trend in the last few years. They are heaving with fresh ingredients and are designed to have a balanced meal in them.

You make the base of the bowl up with you green leaves, layer them up and get ready to add the next bit. Grains and plenty of them. Lentils are great too. Tofu, eggs or chicken make up the rest of these big bowls of goodness. Avocado is a great topping, or you can go for some olives, chilies or feta. It’s up to you.

Time Matters

When it comes to which fruits and vegetables work best and when then here is a useful guide to packing more in:

  • Breakfast – Sliced banana on toast or on porridge, glass a pure fruit juice, berries, and yogurt, grapefruit
  • Lunch – buddha bowl, soups, extra cucumbers and tomatoes in your sandwiches, bag of veggies sticks and hummus dip
  • Dinner – microwave bags of veggies, if you’re cooking rice throw peas or broccoli in for the last few minutes of cooking, put extra veggies in every pasta sauce


Each range of fruits and vegetables comes in different colors. The colors all relate to different nutrients that are beneficial to our bodies. Here is a rough rainbow for you:

  • Red – raspberries, strawberries, watermelon
  • Yellow – Mangos, lemons, banana
  • Orange – oranges, sweet potatoes, carrots
  • Green – kiwi, spinach, broccoli, leafy greens
  • Blue – blueberries, blackberries
  • Purple – eggplant, plums and purple cabbage
  • White – cauliflower, garlic, potatoes

Pick one from each of those colors off every day and bonus for extras!


Leave a Reply

Your email address will not be published. Required fields are marked *