Health and Wellness

Tips for Eating More Fruits and Vegetables Every Day

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10 Easy Mason Jar Recipes To Crush Sugar Cravings


You have been told to eat more fruits and vegetables. You know they are good for you, but you are not exactly sure how to fit them into your diet. You are ready to start eating more, but you don’t want to eat the same old salad daily.  

Fruit and vegetable consumption isn’t just good for you; it can also help you ditch sugar cravings and lose weight. How cool is that!

Every health and wellness expert seems to tell you to eat more fruits and vegetables, right? It’s evident to you.

When you are trying to eat healthier, adding more fruits and vegetables is one of the easiest ways to do so. Just take some of the fruits and vegetables you already eat and put them in new dishes or use them in different ways.

Indeed, they are packed with nutrition (vitamins, minerals, antioxidants, fiber, etc.).

Foods high in fruit and vegetable content can extend a person’s life and make them healthier.  

Those concerns include protecting your bodies and minds from pretty much every chronic disease out there.

Yes, eating more vegetables will help you maintain a healthy weight and even lose some fat, as long as you don’t fry or bread your fruits and vegetables.

As a health coach, I can offer you plenty of unique, creative, and delicious ways to help you eat more fruits and veggies.

The first question on your mind might be something like this: Should I eat more fruits and veggies? The answer is yes, but it is more about how you do it than if you should.

Before we start, I should ask, do you enjoy eating fruits and vegetables? Are you used to eating any fruits and vegetables? The goal is always to start where you are and build up from there.


  • Start with two fruits or vegetables a day if you’re not used to eating any.
  • Start small and work your way up.

Be careful not to become overwhelmed if you think you must overhaul your entire diet all at once.

Let’s challenge you to increase it by two a day, wherever you are now.

It’s time to up your fruit game. Here are some suggestions on exactly how to add more fruit and vegetables to your diet!


Sometimes it can be hard to remember to eat more fruits and vegetables. But adding more fresh produce to your diet isn’t hard; it just requires a little planning. You can even use produce as a garnish to add some color and flavor to your food.

You may be thinking, “I don’t have time for all of that prep.” I get it. But the good news is that you don’t have to spend hours in the kitchen to add more fruits and vegetables to your diet. I’ve found a few ways to sneak them into other dishes so you can enjoy them too.

So let’s give it a go.

With some strategically positioned produce, you can easily enhance a dish.

OK, this one may be, shall we say, “sneaky,” but I’m all about your health, so hear me out.

Some dishes are super-easy to enhance with a bit of strategically placed produce. What do you think of these ideas?

  • Add ½ apple, a small handful of spinach, or extra berries into your smoothie.
  • Dice or shred a bit of carrot, broccoli, zucchini, or pepper into your soup.
  • Love sandwiches? Why not add an extra slice of tomato, lettuce, or cucumber to it?
  • How about chicken, tuna, or salmon salad? Dice up a stalk of celery and throw it in.
  • Love to bake? How about substituting ¼ cup of sugar for ¼ cup of unsweetened applesauce?
  • Switch to fruit instead of desert
  • Used to have a small salad? Why not try a larger one? And add half a cup of strawberries
  • Making tomato sauce? Add in some extra mushrooms or peppers.
  • Instead of serving a salad as a side dish, make the salad the main dish and serve fruit as a side dish.

Finding a way to incorporate produce without taking away from the other ingredients is the key.

Eating fruits and vegetables the same way every day is unnecessary. Eating various fruits and vegetables of different colors and flavors is vital. This way, you will ensure that you receive a wide range of nutrients. You can also try to eat more fruits and vegetables raw.

Ready to give it a go? 


  • Steam some frozen corn and add a touch of olive oil and your favorite herb or spice.
  • Use veggies as your sandwich “bread” by making a lettuce wrap.
  • Don’t be afraid to spice them up! Try sauteing them for 10 minutes with a drizzle of oil and flavor them with pepper, garlic, ginger, or cayenne pepper.


  • Why not throw a banana, apple, or a couple of clementines into your lunch bag?
  • Ditch the chips and dip – Instead, try some carrot, celery, broccoli, cucumber, or cauliflower with a dip like hummus, guacamole, or even your favorite salad dressing?
  • Love sweetened yogurt? Buy plain, and immerse it with fresh or frozen berries.


Take two of these suggestions and try them tomorrow. Just add two more fruits and vegetables to your current total—two more.

You can always try again if you are not an instant fan. Research shows that sometimes it takes our taste buds several tries before actually beginning to like a new flavor. Perhaps you’ll discover a new favorite.

Begin Today. You can do it. 


How do you like these ideas? Which are your favorites?


Are you curious about how easy changes can affect your health? Let us chat! Schedule an initial discovery session with me today.

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I'm Sharon -

I am a Board Certified Holistic Health Coach with training and credentials from the Institute for Integrative Nutrition. I have been where you are. I know what it’s like to not recognize yourself in photos because of unwanted weight gain. I also remember my daily 3:00 p.m. rendezvous with a bag of Cheetos. Eventually, my clothes no longer fit. It took a toll on me until I learned how to gain control of my choices. You can gain control too! 

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10 Easy Mason Jar Recipes To Crush Sugar Cravings

Download my 10 Easy Mason Jar Recipes That Crush Sugar Cravings today and learn how to make delicious, quick, and healthy meals for the rest of the week!

These recipes are the best way to fill your eating schedule with good choices, and It's easy on your busy routine. 
These recipes are the best way to fill your eating schedule with good choices, and It's easy on your busy routine. 


A Board-Certified Holistic Health Coach with training and credentials from the Institute for Integrative Nutrition.

I help women overcome sugar cravings and make healthier food choices to lose weight naturally without dieting.

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