Eating fruits and vegetables has always been a marker of a healthy diet. Sadly, most Americans don’t fit the bill as just 12.2% of adults are meeting the standard for fruit, and 9.3% are meeting the standard for vegetables.
Not only is a lack of healthy ingredients bad for your body, but it’s unhealthy for your mind too. And, with Covid-19 restrictions in place and exposure to sunlight less common, it’s clear that the need to stick to the recommendations is imperative.
If you just don’t know how the key is to spice things up. With that in mind, here are four clever and easy strategies.
Replace Butter & Mayo With Avocado
Avocado is a superfood, yet you might only eat it when you smother your nachos in guacamole! However, avocado is more flexible than dressing for tortilla chips. It’s also an excellent condiment replacement. For example, you can use guacamole on a sandwich instead of high-fat mayonnaise. To go one step further, you might want to try spreading it on toast to up your intake while eliminating fatty butter. Avocados are seasonal, but readymade guac is available if you struggle to find a ripe selection of fruit in your local supermarket.
Swap Carbs For Lettuce
Bread is the first thing you’ll think of when you want to put food in something. From a sandwich to tacos, there is always a starchy substance on your plate. Thankfully, lettuce is an ideal substitute, even though it has none of the qualities of bread. Still, that’s what makes it superior! After all, the crunchy texture of the vegetable will provide a level of texture you never dreamed of previously. Plus, there are around fifteen calories in every one-hundred grams of lettuce, so you don’t have to worry about counting calories!
Juice, also known as smoothies by some people, is skyrocketing in popularity due to the fact it is packed with fruits and vegetables. Whether you prefer the mixture savory – kale, anyone? – or sweet – cranberries and berries, thank you – there are a ton of options at your disposal. You can even play around with the consistency by researching the way juice machines work and choosing a juicer that contains more pulp. Alternatively, don’t forget to use thicker ingredients, such as mangoes and bananas. Aside from making healthy foods accessible, smoothies and juices are excellent for people who are busy as you can have them on-the-go.
Dip Fruit Into Chocolate
Before you ask, the answer is yes – it does count! Firstly, no one is a saint, so you’re allowed a treat. You’ll be fine as long as you don’t go over the top. Secondly, dark chocolate is healthy in the right portions. Yes, products that use 70% cocoa retain lots of powerful features that make the bean healthy. For example, dark chocolate is full of antioxidants and anti-inflammatories. Also, the healthiness of the fruit doesn’t go away. Therefore, dipping strawberries into melted choc is a perfect combination of healthy and indulgent!
How do you sneak fruits and vegetables into your diet?