Nutrition

Easy and Delicious Ways to Eat More Fruits and Veggies

Kelsey Vilcek, Dietetic Intern

We all know that fruits and vegetables are needed for our health, but sometimes it is quite difficult to add them into our meals. For anyone who thinks fruits and vegetables are “bad” for people with diabetes, think again! Fruits are great because they are an easy way to enjoy something sweet without creating large spikes in blood sugar levels compared to eating candy or desserts. This is because fruits are high in fiber, which helps to keep blood sugar levels steady. As for vegetables, only the starchy vegetables such as potatoes, sweet potatoes, green peas, winter squash and corn have an effect on blood sugar. Non-starchy vegetables (broccoli, carrots, greens, cauliflower, etc.) are important to eat because they are low in carbohydrates and calories. Eating vegetables is another simple way to feel full and satisfy your appetite, while adding vitamins and minerals and minimizing rises in blood sugar.

Some easy ways to add more fruits and vegetables to your diet:

  • Use vegetables for dipping in hummus or low-fat dressings
  • Make kebobs: grill vegetables such as peppers, onions, mushrooms, zucchini, and tomatoes with chicken as a fun meal (You can even do this with fruit!)
  • Veggie wraps: roast vegetables and roll up in a whole-wheat tortilla
  • Add vegetables as toppers to salads
  • Smoothies (low-fat milk, frozen fruit, frozen spinach or kale, and nut butter)
  • Try vegetables as pizza toppings
  • Puree vegetables as a sauce for pasta, chicken, pork, or seafood
  • Chop, grate, or shred zucchini, carrots, or spinach and add into lasagna, casseroles, or meatloaf
  • Have an apple or banana and peanut butter as a snack
  • Egg omelet with vegetables
  • Oatmeal with fruit
  • Substitute butter with avocado
  • Puree prunes, bananas, peaches, or apples and use in place of ½ of the fat in recipes for muffins, pancakes, breads, etc.
  • Add carrots or zucchini to baked goods
  • Low-sodium vegetable soup with beans
  • Leave fresh fruit out on the counter where you can see and grab it easily
  • Consider making fresh vegetables juices
Content reviewed by Melanie Pearsall, RD, CDE

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