Try these tips—any or all of them—to get more nutrition into your day!

  1. Drink Up

    You can sneak all kinds of good stuff into a smoothie! There’s fruit of course, but don’t forget veggies. I often throw a handful of kale, spinach, arugula, or lettuce into mine. Half an avocado creates a nice creamy texture. Healthy add-ins like spirulina and ground flaxseed are great boosters too!

  2. Toss In/On Greens

    I toss greens into and onto anything I can: smoothies, soups, salads, and even my breakfasts. I eat them hot or cold. If you don’t like one kind, try another; there’s lots to choose from: spinach, kale, collards, lettuce, bok choy, and arugula are just a few. Ideas: 1) Wilted greens with poached eggs, 2) Soups  3) Smoothies 4) Fruit salads

  3. Dip & Dunk

    Enjoying your food is a must…taste matters! Use condiments or sides to boost flavor, especially with raw fruits and veggies. Ideas include carrots and hummus, celery and ranch dressing, apple slices and peanut butter, or cucumber slices and guacamole. Swap and repeat!

  4. Grab a Spoon

    A big bowl of soup is a great way to eat multiple servings of veggies all at once! On a cold winter’s day, I love to roast a big mixture of root   veggies, toss them into some broth, then puree them into soup. Add herbs/spices, and voila! Any of these veggies work well: squash, pumpkin, carrots, beets, potatoes, sweet potatoes, leeks, parsnips, onion, garlic.

  5. Make Once, Eat Many

    This strategy is one of my faves! When I make any kind of salad or soup, I make a hearty batch so I can eat it several times without having to put forth the effort each time. Make trades with friends to avoid burnout! Freeze soup portions.

  6. Set an Intention

    The battle of “eating well” is often an internal emotional struggle. We know we should be eating more foods from the earth, but it takes effort. Sometimes we forget to plan ahead and so we grab a meal “on the go.” Or we get consumed by cravings that drive us to pasta, sweets, ice cream, or wine. Rather than trying to make grand, sweeping changes all at once (which are hard to stick to), when you go to bed at night, think about one action you will take the next day to support yourself. Ideas: go to the grocery store, eat a piece fruit at lunch, chop lettuce in the morning so it’s prepped for a salad at dinner.

  7. Mix & Match

    As a kid, I believed salads were only made from veggies in the backyard. My parents maintained a large garden, which was where our salad ingredients always came from. The downside? Our salads rarely varied. Now, I invent all kinds of concoctions from whatever I find in my ‘fridge. I might make a fruit salad and lay it on a bed of spinach. Or create a savory & sweet combination like broccoli, red onion, and raisins or mango, green cabbage, and dates. Don’t knock it ’til you try it!

  8. Throw a Party

    Don’t go it alone! Challenge your friends and family to join you as you add more fruits & veggies
    into your life. Invite them over for a salad, soup, or recipe swap. Or prepare some new dishes and get them to be taste testers. It’s a great excuse for a party!

  9. Grab & Go

    Convenience is half the battle. With some one-time prep work, you can “grab & go” later. Make lunch packs. Store foods in single-serving portions. Get a personal cooler. Added bonus: save money!

  10. Play

    Don’t forget to have fun! Carve out time at the grocery store purely for exploring. With a new mindset and a fresh pair of eyes, you might make some new discoveries! Include your kids; they can be great helpers. Experiment with your own creations. Get inspired by Pinterest or other websites. Keep track of what you enjoy!