How to Eat More Veggies

We All Know We Should Eat More Fruits and Veggies - But How Do We Actually Do It?

We’ve all heard it a million times: Eat more fruits and vegetables! We know they’re good for us, we know they help keep us healthy, and we know we should probably be eating more of them. But let’s be honest - sometimes, it’s just easier to grab a snack bar or take a multivitamin and call it a day.

The thing is, no pill can replace the real deal. Fruits and veggies are packed with essential vitamins, minerals, fiber, and antioxidants that work together in ways supplements just can’t match. But knowing this is one thing - actually making it happen is another. So, how do we fit more of these nutritional powerhouses into our busy lives? Let’s dive in!

Why Do Fruits and Vegetables Matter So Much?

Fruits and veggies aren’t just “good for you”—they’re absolutely essential. Here’s why:

1. They’re Nature’s Multivitamin

Fruits and vegetables come loaded with vitamins and minerals that keep your body functioning at its best:

• Vitamin C (found in citrus fruits, strawberries, and bell peppers) helps boost immunity and collagen production for glowing skin.

• Vitamin A (in carrots, sweet potatoes, and spinach) supports eye health and immune function.

• Potassium (in bananas, avocados, and leafy greens) helps regulate blood pressure.

• Folate (in broccoli, lentils, and avocados) plays a key role in cell growth and repair.

And unlike supplements, these nutrients are in their most natural and absorbable forms when they come from real food.

2. Fiber Keeps Everything Moving

One major thing you won’t get from a supplement? Fiber. And trust me, your body needs it. Fiber supports digestion, keeps you full longer, and helps regulate blood sugar. There are two types:

• Soluble fiber (found in oats, apples, and beans) helps lower cholesterol and stabilizes blood sugar levels.

• Insoluble fiber (found in leafy greens, whole grains, and nuts) keeps digestion running smoothly and prevents bloating.

Without fiber, your gut health and metabolism can take a serious hit.

3. Antioxidants Protect Your Body

Antioxidants are like tiny bodyguards fighting off damage from stress, pollution, and unhealthy food choices. Some superstar antioxidants include:

• Flavonoids (in berries, citrus, and dark chocolate) help improve heart and brain health.

• Lycopene (in tomatoes and watermelon) is linked to cancer prevention.

• Beta-carotene (in carrots and pumpkins) promotes healthy skin and immune function.

These nutrients work together in ways that science is still uncovering, and they simply can’t be replicated in a pill.

Why Real Food Wins Over Supplements Every Time

Sure, supplements might seem like a convenient shortcut, but they’ll never be as effective as whole foods. Here’s why:

1. Better Absorption

Your body processes nutrients from food far more efficiently than from a pill. Plus, in real food, different nutrients work together—like vitamin C helping your body absorb iron—whereas supplements isolate them.

2. More Than Just Vitamins

Whole foods offer water, fiber, and thousands of plant compounds that supplements simply can’t replicate. For example, an apple doesn’t just give you vitamin C—it also contains fiber and phytonutrients that support overall health.

3. No Risk of Overdoing It

With supplements, it’s easy to go overboard. Too much vitamin A, for example, can be toxic. But when you get it from food, your body knows exactly how to use it and when to stop absorbing excess amounts.

4. Food is Enjoyable!

Let’s be honest—eating a juicy mango or biting into a crisp bell pepper is way more satisfying than swallowing a pill. Plus, eating real food helps you feel full and satisfied, making it easier to avoid unhealthy cravings.

So, How Do We Actually Eat More Fruits and Veggies?

Now that we know why they matter, let’s talk about how to actually get more into our daily routine—without it feeling like a chore.

1. Make Breakfast Count

• Blend spinach into a smoothie (you won’t even taste it!)

• Add berries to your cereal, oatmeal, or yogurt

• Mix shredded zucchini or mashed banana into pancakes or muffins

2. Sneak Them Into Snacks

• Dip carrot sticks or bell peppers in hummus

• Swap out chips for apple slices with almond butter

• Keep a bowl of grapes or cherry tomatoes on the counter for easy grabbing

3. Upgrade Your Meals

• Toss extra veggies into soups, stir-fries, and pasta sauces

• Load up sandwiches and wraps with extra greens

• Swap traditional pasta for zoodles (zucchini noodles) or spaghetti squash

4. Go Plant-Based for One Meal a Day

Try making one meal each day centered around veggies—like a Buddha bowl, lentil soup, or a stir-fry packed with colorful produce.

5. Get Creative with Desserts

• Blend frozen bananas into “nice cream”

• Bake sweet potatoes into brownies or muffins

• Add shredded carrots or zucchini to cakes for moisture and nutrients

6. Roast, Grill, or Air-Fry for More Flavor

Roasting brings out the natural sweetness in veggies like carrots, Brussels sprouts, and bell peppers. Toss them with a little olive oil, salt, and seasoning, and you’ve got a delicious side dish!

7. Use Frozen for Convenience

Frozen fruits and veggies are just as nutritious as fresh and can be a lifesaver for quick meals and smoothies.

The Bottom Line

We all know we should be eating more fruits and veggies, but sometimes it feels overwhelming. The good news? Small changes add up! You don’t have to overhaul your diet overnight—just start sneaking in more wherever you can.

The benefits of whole, fresh foods go way beyond what any supplement can provide. So next time you’re at the grocery store, grab an extra bag of spinach, toss some berries in your cart, and have fun experimenting with new ways to get more of nature’s best into your diet. Your body will thank you!

What’s your favorite way to eat more fruits and veggies? Let’s share ideas!