Tips to eat more fruit and vegetables

Fruit and vegetables are part of a healthy and varied diet. Our advice is to eat at least 250 grams of vegetables and 2 pieces of fruit daily. Especially for vegetables, this is an absolute minimum; more is recommended. Eating 250 grams of vegetables and 2 pieces of fruit may sound easy, but in practice, it turns out to be difficult. Only a quarter of the Dutch population manages to meet this target daily.


Therefore, we share 10 tips to eat more fruits and vegetables more easily:

Eat fruit for breakfast

For example, mix a kiwi, blueberries or strawberries into cottage cheese or yogurt or put pieces of banana or strawberry on bread.

Eat vegetables with your lunch too

Vegetables also go well with lunch. For example, have some slices of cucumber, tomato or radishes on bread or eat some raw vegetables alongside your bread. Instead of bread, you can also choose a salad, (whole-wheat) wrap filled with vegetables, or a vegetable omelet.

Add fruit to your dinner

Think apple through red cabbage, mango through couscous or strawberries through salad, deliciously fresh. Try to think creatively, vary flavors and combine.

Add extra vegetables to your dinner

At dinner, prepare several types of vegetables instead of 1. Have a little fewer potatoes, pasta or rice.

Snack with fruit or vegetables

Instead of crisps and biscuits, eat an apple, banana, tomato, celery, radish or carrot. Also delicious: 'vegetable chips' made from strips of carrot, sweet pepper and cucumber, which can be made even tastier by dipping them in hummus. You can also give your apple something extra by spreading it with a thin layer of 100% peanut butter (without additives) or nut butter.

Make a habit of eating fruit

For example, eat fruit when you get home from work, during your break, or choose another fixed time. This way, you will automatically make eating fruit a habit. Make sure you eat, rather than drink, your fruit as much as possible. Many valuable substances, such as fiber, are lost during pressing/blending. This then results in the ingestion of mainly lots of fruit sugars.

Buy a new type of fruit or vegetable with your weekly groceries

Try different fruits and vegetables; that way, you will learn new flavors and be able to vary more.

Vary fruit and vegetables based on the season

Every season, different fruits and vegetables are available in the supermarket, especially at the local greengrocer. Try to alternate by buying lots of seasonal fruit and vegetables. They are often tastier and cheaper, and you might eat something you wouldn't usually choose. That way, you broaden your horizons.

Use frozen or canned vegetables without added sugars and salt

Are you short on time and prefer convenience? Then choose pre-cut vegetables from the freezer or from a jar or can. Be careful; these often contain added sugars and salt, so choose a variant without additives.

Eat products that have vegetables in them

There are a lot of products that have vegetables mixed in. Think: tomato sauce with extra vegetables, pizza with a cauliflower base, wraps with vegetables inside, courgette pasta, or cauliflower rice. These are very simple ways to get more vegetables in without much notice. But read the labels carefully; sometimes, it only seems like a product contains many vegetables.

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