How to Hack More Plants Into Your Day

We’ve all heard the age-old nutritional advice: “Eat your veggies, finish your fruit.” It’s clear that a diet rich in fruits and vegetables significantly reduces the risk of heart disease, stroke, high blood pressure, diabetes, obesity, certain cancers, diverticulitis, cataracts, and macular degeneration.

But what exactly does “lots” mean? The latest dietary guidelines suggest consuming five to thirteen servings of fruits and vegetables each day, which translates to about 2½ to 6½ cups, depending on your caloric needs. For someone with a daily requirement of 2,000 calories, that means nine servings, or approximately 4½ cups, including 2 cups of fruit and 2½ cups of vegetables.

When it comes to measuring portions, 1 cup typically refers to what you’d scoop into a household measuring cup. However, there are exceptions: for leafy greens like lettuce, you need to eat 2 cups to equal 1 cup of vegetables, while dried fruit only requires ½ cup to count as 1 cup of fruit.

Many people struggle to meet these daily serving recommendations, and the failure rate can be high. To help patients incorporate more fruits and vegetables into their diets, I often share some practical shortcuts that make it easier to enjoy plant-based nutrition.

Here are some effective tips to help you reach your daily goals:

1. Keep Fruit Visible: Place fruits in plain sight on your counter or at the front of your fridge to encourage snacking.
2. Fill Your Plate: Aim to fill half your plate with fruits and vegetables at every meal. Serving salads, stir-fries, or other colorful dishes can help you achieve this.
3. Pack Snacks: Whole fruits and vegetables make for convenient snacks. Many come pre-packaged by nature, so grab an apple or an orange to take on the go.
4. Explore New Options: Visit the produce aisle and try something you’ve never had before. Variety is essential for a healthy diet.
5. Make a Green Smoothie: Start your day with a smoothie that includes berries and greens like kale or spinach for multiple servings in one go.
6. Flavored Powders: Consider adding a plant-based flavored powder to your morning coffee.
7. Greens in Smoothies: While whole fruits and vegetables should be the base of your smoothies, incorporating a green powder can easily add an extra serving or two.
8. Juice Your Produce: Although there’s debate over juicing versus smoothies, fresh-pressed juices packed with vegetables (about 80 percent) and a splash of fruit can be a good way to boost your intake.
9. Concentrated Capsules: If you’re really struggling, look into concentrated vegetable and fruit capsules available at health stores. They can be a convenient option.

While it may not yet be possible to have an app that seamlessly integrates daily servings of fruits and vegetables into your life, you can make a conscious effort to incorporate them into your diet.

Remember, eating your fruits and veggies not only tastes better but can also spare you from more serious health interventions down the line. So go ahead, load up your plate with nature’s bounty!

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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