‘An apple a day keeps the doctor away’…that’s what they say. Honestly, they should’ve just said ‘Eat More Fruits and Vegetables and keep the doctor away’ since there are so many health benefits to the rainbow of fruits and veggies. That’s why Dole created the national holiday to highlight the idea that eating more of both could lead to a healthier and happier lifestyle. Celebrated yearly, every Thursday before Memorial Day, they wanted to emphasize the peak season of freshness for most fruits and vegetables, when we should be enjoying them! They celebrate by traveling the Central Coast of California through cities like Salinas, Monterey, and Westlake Village, where their fruit and veggie divisions are based. But you can celebrate locally or in your own kitchen.
Whether you grow your own, have a favorite farmers’ market that you frequent, or want to try something new, here are some ideas to help you get a jump on eating more fruits and vegetables.
Breakfast
Start the day off right with a boost to your breakfast! Try some fruit in your cereal, oatmeal, yogurt, or on top of your pancakes, waffles, or French toast. We’ve even made fruit butter with apples and pears to slather on some skillet or toaster toast to go with eggs and bacon. Go savory with a quiche, loaded with vegetables, or add spinach or mushrooms to an omelet. You can even still enjoy your fruits with a smoothie loaded with your favorites.
Lunch
Add a variety of and maybe more leafy greens to your wrap, sandwich, or salad, as we did for our version of the Subway Tuna Sub. Try some turkey bacon-wrapped asparagus, still getting some ‘meat’ and a very healthy veggie, it’s a treat! Whether for lunch or dinner, tacos are also a treat that you can load up with fresh veggies like diced tomatoes, red onions, lettuce, or spinach if you’re daring.
Snack
Maybe you skipped breakfast and possibly forgot that lunchtime was also important. This is the time to get some savvy snacking in. Fruits like bananas, apples, blueberries, grapes, and vegetables, including steamed green beans, some hummus with carrots, broccoli, and bell peppers, are great choices, as each one is 100 calories or less. Other great options include kale chips, tempura-battered broccoli, and spinach dip.
Dinner
Another great opportunity to incorporate more vegetables for sure! Whether you’re trying to sneak some spinach into spaghetti or alfredo, roasting brussels sprouts, or stuffing new veggies. Maybe you find yourself sautéing or grilling up some vegetables you thought you’d never eat! Whatever you’re feeling, keep in mind that vegetables, fruits, and whole grains are supposed to fill up most of your dinner plate. So wherever you can amp up the good stuff, definitely do so!
Dessert
If you’re looking for meatless, omit the leftover turkey; if you’re using leftovers, use whatever meat you like. You’ll still get your protein, fiber, iron, and minerals with all of the other nutritious ingredients. This is very much like spaghetti; it tastes better the next day and freezes well for dinner later.
Since we can’t obtain all the nutrients and minerals we need from just one fruit or vegetable, it’s important to consume a multitude of them. According to a Harvard study, 5 servings of fruits and vegetables per day are ideal for the strongest health benefits. The study found that there was a lower risk of death from cancer, heart disease, stroke, respiratory disease, or any cause for that matter. The reason is that fruits and vegetables grow from the earth, while fast food and ultra-processed foods are mass-produced or biochemically engineered. Food should be real, and when it is, you feel alive and energized, so just another few more reasons to eat more fruits and vegetables every day.
