How to Add Fruits and Veggies to Every Meal

The health benefits of eating fresh fruits and vegetables daily are undisputed. They contain a terrific supply of vitamins, minerals, and fiber; they are generally low-calorie and low-fat food sources; they help you maintain good health and weight; they supply antioxidants; and they are naturally low in sodium and cholesterol. A diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and have a positive effect on blood sugar levels. In sum, a healthy diet reduces your risk of some chronic diseases and improves your wellbeing.

But—what if you don’t like the taste of vegetables? Or your children complain too much when a broccoli spear touches their plate? How do you incorporate more whole foods like veggies and fruit into your diet when you know it’s good for you but haven’t made the health goal a reality?

How to Make a Healthy Change

We know fruits and vegetables are essential to our health, and yet most of us are not getting enough. It can be challenging to change your behavior even when you know the facts.

The way to make a healthy habit stick is to make it easy and repetitive. Americans are increasingly turning to simple vegetables that you can grab and go out the door: avocados, salads, and favorite fruits such as bananas, blueberries, grapes, and oranges. Start by figuring out what works best for you. Go with your favorite options, the ones that are easiest for you to incorporate into your day, and expand from there. While variety is the optimal goal, the easiest way to start is whatever fruits and vegetables work naturally for you.

Repeating your new habit is key. Once you have begun to make progress on incorporating more whole foods into your diet, make sure you repeat, repeat, repeat! Repetition is what turns a good choice into a healthy habit.

You may find you need some time for your taste buds to get used to fresh produce and its subtleties, but over time you’ll find fruits and vegetables to have more flavor than any convenience food. Just give it time. Before you know it, eating healthy will be automatic for you!

How Much Produce Do You Need Every Day?

Fruits and vegetables should make up half your plate at each meal for the average adult. (Specific serving recommendations vary by age, gender, and activity level, as well as whether you are pregnant or breastfeeding—consult your primary care provider to develop a plan that is tailored to you.) This translates to five servings each day of produce, according to the USDA, or approximately 2 cups of fruit and 2 to 3 cups of vegetables daily.

More Fruits, More Vegetables: The Everyday Diet

Everyone can benefit from incorporating fresh produce into their diet. How should you go about making sure you get the fruits and veggies you need every day?

Plan to eat the rainbow.

Making a meal plan for the week can not only reduce your grocery bill, it can also make you eat a healthier, more varied diet. Make it a point to make vegetables and fruits the stars of every meal and snack, and build the rest of your meal around them. Part of this may involve an internal mind shift. Instead of thinking chicken wings are what’s for dinner, think Mexican Street Corn is for dinner—now what lean protein and whole grains will you add to that?

Eat local.

Shop at your local farmers’ market. The CDC finds that routine visits to the farmers market result in higher consumption of vegetables and fruits. Not only that, but being in season tends to translate to less expensive produce. Get more tips on how to make the most of your local market.

Start a garden! In addition to or instead of visiting the farmers market, a container or backyard garden can yield a whole lot more than produce. You’d be surprised how children and adults alike enjoy their food more when they pull it from the soil themselves. Plus, a garden is a cheaper way to get your veggies in. Learn more about starting your own garden.

Snack on fresh food.

Many fruits and vegetables require little to no preparation, making them convenient and nutritious. Blueberries, apples, strawberries, blackberries, raspberries, bell peppers, carrots, celery, radishes, and cucumbers are all easy-to-eat, healthy snacks you can consume raw. To make these healthy choices more filling, try adding a protein-based dip like hummus or almond butter.
Spread fruits and veggies across your day.

According to the US Department of Agriculture, dinner tends to be the meal when most families eat veggies. If you want to add vegetables to your day, try focusing on breakfast or lunch. And if you skip produce in one meal, don’t fret; simply add more of it the next time you dine.

Tips on Sneaking More Veggies and Fruit into Your Diet

Here are some more easy, tried-and-true ways to add more fruits and veggies to your diet:

  • Make your salads as colorful as possible. Try using three or more veggies in addition to greens.
  • Top oatmeal, cereal, or yogurt with Maine berries or fruit, or make a savory breakfast by adding sauteed mushrooms and kale.
  • Plant-ify meals you already have in regular rotation: add a can of black beans and some frozen corn to chili, toss strips of green peppers in with your morning eggs, sneak tomatoes into your sandwich.
  • Chop them up. Finely diced zucchini, mushroom, or summer squash and your family might not even detect its presence!
  • Prepare veggie snacks in advance—slice them and put them already prepared into containers for instant snacks. The more convenient you can make the choice, the more likely they will get chosen.
  • Try a salad a day. A green salad is a wonderful, healthy choice, but feel free to think beyond that color: load up a bowl with an array of cut fruits, mix and match fruits and veggies, or use a different vegetable than lettuce as your base, such as raw zucchini or grated carrots. Get creative!
  • Add fun! Skewer fruit onto kebab sticks or make veggie art. Young kids aren’t the only ones who enjoy a side of fun with their meals!
  • Introduce more vegetable- or legume-based dips into your diet, such as guacamole, hummus, and baba ganoush—and then dip in fruit and vegetables.
  • Make smoothies. So easy, so good!
  • Add cooking greens like kale, spinach, collards, or Swiss chard to your soups about 10 minutes before they are done cooking.
  • Make wraps with lettuce or cabbage leaves in lieu of bread.
  • Add sauteed mushrooms and garlic to tomato sauce.
  • Add herbs and fruit to make water extra fancy.
  • Change up dessert. Fresh or frozen fruit is a delicious and healthy way to cap off a meal.

The Best Foods to Boost Your Immune System

During the holidays and the chilly winter season, we tend to gather more often with others indoors. As a result, flu and cold viruses quickly make their way around. You can protect yourself and your family from illness by wearing masks, washing your hands, and getting flu shots.

However, you can also be mindful of what you eat and drink as a preventative measure to stay healthier. Consider adding the following foods to your diet to keep your immune system humming along—no matter what time of year it is.

Bluberries

These powerful berries contain antioxidants that have been proven to aid the respiratory tract defense system. Add 1/2 cup to one whole cup of blueberries to your cereal, oatmeal, smoothie, salads or yogurt every day.

Fish

Oily fish such as tuna, salmon, anchovies and sardines are packed with Omega-3 healthy fats that can reduce inflammation and the risk of chronic diseases and heart disease. It’s recommended to eat two servings per week at three ounces per serving.

Broccoli

This crunchy, dark green vegetable is packed with antioxidants and vitamin C, true heros fighting for your immune system. Some studies have shown that 2-3 servings per week may help to reduce risk of certain cancers. Try adding one cup of cooked or raw broccoli to your meals at least twice a week for its health benefits.

Spinach

Another dark green vegetable, spinach is a powerhouse when it comes your immune system. It’s packed with vitamins A and C that are known to enhance immune system function, as well as carotenoids and flavonoids that help prevent the common cold in healthy individuals. Add two cups of dark, leafy greens such as spinach to your food intake every day to get the most benefit from its nutrients. Spinach is great cooked as a side dish or raw in salads and smoothies.

Ginger

Ginger is a slightly spicy, warming ingredient with anti-inflammatory properties. It can be cooked into your favorite dishes, added to smoothies, or enjoyed with a cup of tea. Ginger has been known to calm upset stomachs and soothe sore throats. Try adding a tablespoon of grated or chopped ginger to your next stir fry or soup recipe. If you’re feeling unwell, add a few slices to a cup of warm lemon water as a way to stay hydrated.


While we don’t suggest a restrictive diet any time of year, we do suggest being aware of certain foods. Consider limiting:

  • Fried foods
  • Fast food
  • Candy
  • Soda and sugary drinks
  • Alcohol and caffeine


Indulging in eggnog and pumpkin pie happens, so don’t be too hard on yourself this holiday season! Give yourself permission to enjoy your favorite holiday treats and allow yourself to truly savor them. Just keep in mind your portions and sugar intake and remember to eat a healthy, balanced diet full of fruits, vegetables and lean protein.

Managing Diabetes During the Holidays

November is Diabetes Awareness month and an important time to talk about healthier food choices. During this holiday season, you can manage your diabetes while enjoying your family, friends and festivities.

What is Diabetes?

At its very basic, diabetes is a chronic disease where your body’s blood glucose is too high. When blood sugar increases, your pancreas releases insulin to manage the excess sugar. For those living with diabetes, their body either doesn’t produce enough insulin or can’t use the insulin as well as it should. For more information on the types of diabetes, check out our blog here.

How can I manage my diabetes during the holidays?

We all celebrate the holiday season in different ways, but it is likely that we all celebrate with food! To enjoy this time without overextending yourself, try to follow some of these tips:

  • Avoid or limit alcohol. If you have a drink, enjoy it with food to help balance blood sugar levels.
  • Consider carbs. If you want to have dessert, be careful with how many carbs you eat before the sweets such as bread, stuffing, and potatoes.
  • Don’t skip meals. Also, try to eat at the same times every day.
  • And don’t skip your favorites! ’Tis the season for family recipes and seasonal favorites. Have a slice of pumpkin pie or glass of eggnog and savor it! As long as you are mindful about the other food choices you’ve made throughout the day.
  • Keep exercising.Walks, stretching, and simple workouts approved by your doctor can help manage stress as well as your mood.
  • Prioritize sleep. The holidays can be both enjoyable and exhausting. When the body doesn’t rest properly, it has a harder time managing blood sugar.

Simple Swaps to Manage Blood Sugar

Just because you’re living with diabetes, doesn’t mean you can’t enjoy delicious, rich foods! However, you do need to be deliberate with your food choices. For those moments where you may want a healthier option, try one of the healthier swaps below.

Swap:

Chips and Dip for Veggies and Hummus

You’ll get at least one serving of vegetables and some protein from the hummus. Protein aids in regulating your blood sugar.

Mashed Potatoes for Mashed Cauliflower

You’ll get another serving of low-carb vegetables—just be sure to watch added butter or cream.

Marshmallow Sweet Potatoes for Roasted Sweet Potatoes

Sweet potatoes are loaded with vitamins and beta-carotene and are sweet enough without added sugar.

Green Bean Casserole for Roasted Brussels Sprouts

Rich in fiber, Brussels sprouts are a better option than the creamy, salty, deep-fried onion casserole.

Fried Turkey for Roasted Turkey

Deep-fried turkeys are trending, but they’re very heavy in fat. Keep your proteins as lean and clean as possible and opt for lean poultry or healthy fat filled fish such as salmon.

Pecan Pie for Pumpkin Pie

Still sweet and filled with festive spices, pumpkin pie has less sugar, less fat and more vitamins from the pumpkin puree.

One in three Americans do not know that they have diabetes.

Diabetes is a chronic disease that may have been present at birth, developed during adulthood or during pregnancy. It should be carefully monitored and managed as it could lead to injury or further illness if mismanaged.
If you think you may have diabetes or need help in managing your diabetes diagnosis, DFD is here to help. Reach out to your primary healthcare provider to discuss your options.

Nutrition: 101

Nutrition—what does it actually mean? Yes, nutrition is the biological process of providing your body with proper foods for growth and function, but it’s also more than that. Nutrition is about making informed decisions to better your physical, mental and emotional health. Let’s discuss some manageable ways to focus on nutrition for you and your family.

 

Healthy Eating

While there are many different resources out there, the USDA recommends that your meals consist of:

  • half vegetables and whole fruits
  • one quarter whole grains
  • one quarter protein
  • some healthy fats (such as nuts, seeds, olive and coconut oils)

Food choices will be different for everyone and dependent on food access, affordability, traditions and cultures, and food preferences (including vegetarianism, veganism, etc.).

With this new way of approaching food, your main focuses will be to eat more nutritious foods, trying a variety of nutritious foods and being careful not to restrict certain foods or go on fad diets.

When you start to eat more fruits, veggies, whole grains, lean protein, and healthy fats, you’ll start to see that:

  • your digestive system works more efficiently
  • you feel less hungry between meals (preventing junk food snacking)
  • your energy increases

As your body grows accustomed to new and nutritious foods, you’ll see that you start eating less refined carbohydrates and refined sugars which contribute to poor diet, weight gain, and illnesses.

Try this: Include at least one new nutrient-dense food into every meal.

 

Physical Activity

Keeping your body active lowers your risk of many illnesses such as heart disease, diabetes, obesity, and depression. When you eat and drink, you’re taking in calories that your body uses for normal functioning. However, Americans tend to eat larger portions than needed—and usually more refined carbohydrates and sugars—leaving an excess of calories just waiting to be burned!

Remember, you can’t exercise your way from a bad diet. This means that if you’re looking to lose weight, exercise alone will not work. The harmony of eating healthier foods and moving your body will help you maintain a healthy weight. Try to keep the following in mind:

  • Walking helps your body to digest its food
  • Muscles need carbohydrates and protein for energy and muscle repair
  • The more intense the exercise, the more calories you burn

When adopting healthier lifestyle habits, it’s also important to learn to listen to your body. For instance, if you’re recovering from the flu, your body needs rest and fluids more than it needs intense exercise.

Try this: Incorporate 30 minutes of exercise into your daily routine. This could mean taking the stairs, parking at the far end of parking lots, and walking around your office building during lunch—any movement is better than no movement.

 

Emotional Health

Emotional health is another important aspect of your nutrition. Emotions can greatly affect food and exercise choices. There are many different reasons for this including stress, family celebrations and obligations, and “emotional eating.”

A quick note on emotional eating: everyone has experienced eating while bored, stressed or otherwise emotional. If you have trouble controlling emotional eating, please speak with your health care provider right away.

Eating healthy meals and snacks will help fuel your body appropriately making exercise easier and better for your body. Exercise can:

  • increase your overall energy and boosts your mood
  • help you sleep better at night
  • reduce stress, anxiety, depression symptoms
  • increase self-esteem and confidence

Consider your emotions when you crave “junk food,” or when you don’t feel like exercising. Is there something going on in your life? Will you feel better after exercise, a healthy meal, or rest?

Try this: Keep a record or journal of how exercise and healthy foods make you feel. This information can serve as motivation if you need a boost.

 

Adopting a nutritious lifestyle will be different for everyone. Take it one step at a time, be patient with yourself, and enlist the help of a friend for extra accountability. If you need support and guidance to get started, speak with your primary care provider.