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How to Get a Day’s Worth of Fruits & Veggies


For most of us, it’s easy to get enough fruit in our diets. They are generally portable, snack-able and sweet – what’s not to love about that? Add bananas, berries, or dried fruit to breakfast cereal, slice a juicy melon for a cooling after dinner dessert, and crunch on an apple for a quick mid-day snack and you’ll probably meet the typical daily nutritional guidelines of 2 cups.

The REAL challenge is to get enough vegetables in a variety of colors into your day. That’s why I’ve listed some easy ways tips that I personally use to insure I add the recommended 2½ cups into my daily menus:


  • Start the day with ½ cup of vegetable juice (low-sodium of course).
  • Enjoy a spinach salad or other main dish salad for lunch.
  • Add vegetables instead of meat to pasta dishes, pizzas, soups, and stews.
  • Spoon salsa onto a baked sweet potato. (The spicy-sweet combo is delicious)
  • Keep bags of organic, pre-cut, pre-washed carrots, snap peas, bell peppers and cherry tomatoes on hand for quick snacking. They’re even better dipped in hummus!
  • Make a vegetable stir-fry with small amounts of chicken, lean beef, or fish.
  • And, the next time you whip up a refreshing fruit smoothie, be sure to blend some vegetables into the mix… You’ll never even notice they are there!

So, while challenging, you really can fit in all the benefits of fruits and vegetables into your diet. I've tried all of the suggestions listed above and actively look for new ways to fit more ‘plant food’ into my daily diet. Not only does this keep me trim & fit, but adds to my energy, focus and overall health.

Got any other suggestions on how you can increase your daily fruit and veggie intake? I would LOVE to hear them! Be sure to let me know by writing your comments below.

As always – Enjoy Your Life!

John Aaron Villarreal


Bio: I am a Houston based, male massage therapist and wellness coach specializing in pain management and health programs for individuals over the age of forty. I laugh - a lot. I'm quirky but sincere. And, while I'm not a counselor, I do listen and I do care: Except for the times that I don't. That’s a joke - Did I mention that I like to laugh? Anyway, visit my website, call or email me and let's get together to talk about you, and the many ways to live life better!

 The Legal Stuff: I write to inform, inspire and encourage my readers to enjoy all that life has to offer.
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise, diet or wellness program. 

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