Top tips for eating more fruit and vegetables

A few weeks ago I wrote about trying to up-spec my eating game to include at least 30 different varieties of fruit and vegetables a week, and I’m still doing it!

layered salad bowl

Obviously there are plenty of items that repeat weekly, but I’m trying to add in a few newbies each week too. Across the last four weeks I have eaten 50 different fruit and vegetables in total, which is probably four or five times more varied than in the four weeks before that! As an example, the salad above included mixed lettuce leaves, pea shoots & spinach as a base, topped off with olives, garlic, lentil sprouts, avocado, pickled red cabbage, tomatoes, hummus and sesame seeds – 9 veggies added to the list in one meal!

I’ve bought myself two sprouting jars and I’m really enjoying growing my own vegetables in miniature. Favourites so far are sprouted sunflower seeds and lentil sprouts (below), both of which work well in cold or hot dishes. Sprouted pulses and seeds taste amazing, add texture and colour and a whole heap of nutritional value and they are super-simple to grow.

lentil sprouts

Two jars allows me to stagger them and keep a continuous supply, or sprout two different things at once. I currently have lentils and broccoli sprouts ready to eat and I have sunflower seeds soaking in a separate pot ready to add to one of the jars when the sprouts have been moved to the fridge/eaten. Of course you don’t need to buy a special jar to sprout seeds and pulses but it makes the process very easy. And also I felt that having invested in the jars I might be more likely to keep using them long term…?!

Since the first week of doing this, I have found a few things which help me to stay on track:

  1. keep a pencil and paper in the kitchen to write everything down on a meal-by-meal basis
  2. start the week well – by bedtime on Monday this week I had already eaten 17 different fruit and vegetables, so I felt like I was winning right from the start
  3. make up batches of meals which contain a lot of different vegetables so I have them in the fridge or freezer when I need them
  4. use different fruits to make up fruit compote to go with porridge/chia pudding/granola/etc (frozen fruit is great for this)
  5. make use of what you have around – I cut down the last of my tomatoes at the weekend and made a jar of quick pickled green tomatoes
  6. collect windfall apples, pick damsons or forage for sweet chestnuts if you see them while you’re out and about (I’m not sure whether sloes for sloe gin counts but I guess you can decide for yourself!)
  7. don’t forget to include frozen, tinned or bottled fruit and vegetable options to your list – sauerkraut is one of my favourite fall-backs when I don’t want to cook but I need to up the veggie-quota
keeping track

Now that I’ve started, I’m going to keep the momentum going on my #30fruitandvegetables mission. It makes sense on so many levels – upping nutrition for heart, hormonal, bowel & cognitive health; promoting a feeling of self-care; managing energy levels; and creating a better connection with & enjoyment of eating.

You may already be far more evolved than me on this issue, but if not, and even if you don’t want to go for the full 30 in one go, why not start by adding one extra portion of vegetables to each meal or try buying one new vegetable ingredient each week. Small changes really do add up over time…

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.