Nutrition Hacks to Increase Your Fruit and Veggie Intake

By Lisa Abbay, MBA, RDN, LDN, FAND 

Have you ever wondered how to increase your fruits and veggies in your busy life? Many people struggle to find creative ways to get their recommended five servings of fruits and vegetables. According to the CDC, fruit and vegetable intake remains low, with only approximately one in 10 adults meeting the recommendation. Resear

ch shows that incorporating a variety of fruits and vegetables into your diet is a great way to manage weight, boost heart health, and prevent chronic disease. 

Here are five recommendations to hack fruits and veggies into your diet: 

1. Instead of snacking on chips or cookies, have healthier options available. Some ideas could be hummus with raw carrots and broccoli as a snack. 

2. Leave the fruit in sight in your kitchen. People are more likely to grab a banana on the counter when leaving for the day or needing to grab a quick snack. 

3. Make a healthy smoothie. Use frozen or fresh fruit, alongside low-fat milk or almond milk. You can throw in a handful of greens for an added boost of your fruits and veggies. 

4. If you are a picky eater or have one at home, sneak it in. Some examples are making your own hummus and adding in some peppers for flavor or making a veggie lasagna with fresh vegetables. 

5. Include produce at each meal. This is the easiest way to make an effort to have a fruit or veggie at every meal. 

Lisa Abb

ay, MBA, RDN, LDN, FAND, has over 24 years of experience as a registered dietitian in clinical nutrition, regional food service, and as a senior leader in talent acquisition. She is a freelance writer and speaker.