[Updated & edited by Paul – 02 Sept. 2020]

In our household we love fruit and vegetables. In fact, I’ve even grown to love spinach, swiss chard and kale, veggies that I just couldn’t bear as a child.

We like to eat fruit and steam cook our veggies (probably the best way of keeping nutrients in) almost every single day. Eating the recommended five a day of fruit and vegetables is a no brainer.

Motivational moment: You just need to remember that these fruit and veggies will improve your mental and physical health and transform your life for ever.

To help you out, here are some of our best tips (from our nutritionists) on packing more fruit and vegetables into your diet.

Adults who exercise moderately should eat on average 2 cups of fruits and 3 cups of greens daily (big handful).

I know that 5 cups of fruits and vegetables can be overwhelming if you aren’t use to eating that much, so here are a few ways to trick yourself into eating more…

• SLICE – Sliced fruits are visually more appealing which will make you subconsciously grab one and another and a few more!
• PRE-PACKAGE – Cut up your vegetables and put them into individual sized baggies for a quick on the go snack.  Use tupperware boxes that fit well in the fridge for a few days.
• DRINK – Make healthy banana smoothies. You can add any of these: carrots, celery, spinach, kale, kiwi, oranges, melon, grapes and/or pomegranate, etc.
• SUBSTITUTION – Serve protein such as chicken or fish over veg instead of rice or pasta. Try cauliflower rice!
• MIX IT IN – Try adding two portions of vegetables to spaghetti sauce, chilies, or lasagna.
• ADD ON TOP – Add small fruits to the top of your cereals, oatmeal, waffles, ice cream, etc.
• DIP IT – Ranch dip for veggies or caramel for fruit can be a great treat to help you eat more of your five-a-day.
• CHEESE – Add cheese to the top of any vegetable to make it a little easier to eat.
• SNEAK IT IN – Shred or peel carrots or zucchini and then add it to meatloaf, hamburgers, or meatballs.  Also, puree cauliflower, squash, or bell peppers and add them to sauces, mashed potatoes, or pot pies. The kids would never know!
• MAKE IT FUN – Eating fruits and vegetables is so much easier when it is fun and exciting.  On barbecue day grill peaches, pick and add dice veggies to skewers, or make creations such as ants on a log  (peanut butter stuffed celery with raisins on top).

Here are a few more important tips.

Grab a Kitchen Aid or a Vitamix machine and start cooking and saving time. Whether you’re making multi-vitamin smoothies to start the day or preparing the evening sauce, you will be saving hours (of chopping ) but also getting your daily intake in no time.

I have become widely known as Mr smoothie but also a cost-conscious, juicing and/or blending enthusiast.

How do you like your fruit & vegetables?