7 Ways to Get More Veg and Fruit in Your Diet


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  1. Include a green garden salad with both lunch and dinner.

  2. Include a piece of fresh fruit with your breakfast each morning. And if you choose to have desserts with other meals, choose fruit.

  3. Consider your plate. Let any meat, starch and grain (potato, pasta, bread, rice or other cooked grains) fill no more than 1/3 of your plate. Let the rest be vegetables.

  4. Keep quick and easy snacks on hand by cutting up carrots, celery, jicima and other firm vegetables in advance. Store them in a bit of water in a container in the fridge.

  5. When you eat out, ask for more veg with your entree in lieu of potatoes, rice, pasta or other starch.

  6. Choose to have a vegetarian or vegan meal at least one night a week. Need recipe ideas? VegCooking.com is a great starting point. For global cuisine vegan recipes, visit the International Vegetarian Union.

  7. Widen your palate – and meal possibilities – by making a point to try out at least one new vegetable and fruit each time you go shopping. If you shop farmer’s markets, the growers may be able to give you some good ideas on how to use the food. Otherwise – or additionally – you can find tons of great recipes on sites like allrecipes.com and Recipezaar, which let you search by ingredient.


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Published by The Verigin Dental Health Team

A humanistic, holistic dental practice in Northern California, providing integrative, biological, mercury-free dentistry

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