10 Tips: Liven Up Your Meals with Vegetables and Fruits 

Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups — and for some, up to 6 cups — of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table. 

1. Fire up the grill
   Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangoes add great flavor to a cookout.

2. Expand the flavor of your casseroles
   Mix vegetables such as sauteed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.

3. Planning something Italian? 
   Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.

4. Get creative with your salad
   Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.

5. Salad bars aren’t just for salads
   Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.

6. Get in on the stir-frying fun
   Try something new! Stir-fry your veggies — like broccoli, carrots, sugar snap peas, mushrooms, or green beans — for a quick-and-easy addition to any meal.

7. Add them to your sandwiches
   Whether it is a sandwich or wrap, vegetables make great additions to  both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or  wrap for extra flavor.

8. Be creative with your baked goods
   Add apples, bananas, blueberries, or pears to your favorite muffin recipe for a treat.

9. Make a tasty fruit smoothie
   For dessert, blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.

10. Liven up an omelet
    Boost the color and flavor of your morning omelet with vegetables. Simply chop, sautée, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.

Adapted from the Choosemyplate Liven up your meals with fruits and vegetables handout.