Eating the rainbow is easier than you think  

The health benefits of fruits and vegetables are widely documented and it’s a straightforward equation: eating healthier is an all-around win. Introducing a variety of produce into your diet should be relatively easy, but nonetheless it sometimes feels like an additional tiresome step.

Here are a few easy measures that can help you up your fruit and veggie intake:

  1. Stock up with variety in mind Keep your kitchen stocked with your favorite fruits and veggies. Pick up fresh, dried, canned, and frozen produce for convenience. If you have a few options on hand, you’re more likely to make use of a variety.
  2. Prepare for a busy week People tend to grab the quickest and easiest things to munch on when they are in atime crunch. Do you find yourself opting for the less healthy alternative? Prevent that by preparing healthy snacks ahead of time. Set aside a few extra minutes after your grocery haul or a spare hour on a Saturday evening to wash and chop up your fruits and veggies for easy access throughout the week.
  3. Create a snack zone Put out some fresh fruits or chopped up vegetables on your kitchen counter or in the living room. You and your family members will be reaching out for them during your next movie night and study breaks!

A few easy add-ins make all the difference! Try out these ideas (especially for children that may not be loving their greens):

  1. Sneaky smoothieAdd a few handfuls of greens into any smoothie you make. For picky eaters, sweet fruits or your nut butter of choice can disguise the taste of veggies in the smoothie. Pro tip: search for recipes with avocado or cauliflower for added creaminess.
  2. Modify favorites to make dishes plant-based If you’re a fan of spaghetti bolognese, look up a veggie-based alternative! Have you tried out cauliflower rice? It is healthier than traditional white rice and tastes delicious. Most of your favorite dishes now have fantastic plant-based adaptations that are both better for you and more economical!
  3. Make it a dessert Freeze a blend of your favorite smoothies for some popsicles or try baking up a fruit crisp with some seasonal fresh fruits. You can also try adding zucchini or sweet potatoes into muffins and cakes to up the nutritional value for those that have a sweet tooth.
  4. Make it a dip Substitute store bought dips with veggie-based alternatives made at home! Baba ghanoush, beetroot hummus, avocado, or squash-based dips are all great options to try out. Serve these with a side of chopped up veggies and make it a regular snack.
  5. Toppings, wraps and more Add chopped up dried fruits as toppings to mainstay dishes and desserts. Use iceberg lettuce in place of buns and wraps for a healthier and lighter alternative to breads. Try introducing a side of easy roast vegetables (like root vegetables) to create a filling and nutritious alternative to rice.

When it comes to fruits and vegetables, more really is more. Experts recommend that we consume five or more servings of fruits and vegetables every day. All it takes is a little creativity to make eating healthy a breeze!


Healthy Living is a frequently updated content section brought to you by the Saudi Sports for All Federation. In the spirit of supporting our #HealthyActiveCommunity, we’re sharing tips around wellness, physical activity and more!

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