Rich in vitamins and minerals, fruits and vegetables are essential nutrients for good health. Thanks to their fiber content, fruits and vegetables have also a huge advantage: they fill the stomach without bringing us a lot of calories. Therefore you have no reason for omitting them.  Aside from their nutritional value, they also make us feel full so we don’t end up snacking on that pesky junk food that’s probably still lurking in your closet.

Yet, in reality, few people manage to keep this program. Besides the issues of time, organization, or taste; fruits and vegetables have a reputation of being expensive and many people opt into mass marketed “healthy foods” instead of going back to our roots, literally.

Here is a comprehensive guide to buying fruits and vegetables and working them into your everyday diet:

1. Buy seasonal produce – these tend to be cheaper and tastier. I encourage local production, as it guarantees freshness and does not require transportation. Not to mention, it supports your local economy.
2. Some small businesses have very competitive prices compared to supermarkets. They typically offer a very good quality.
3. Think frozen. From nutritional aspect they are quite acceptable; frozen foods are extremely useful and rather cheap.
4. Check the quality. Pay attention to products you purchase. Feel free to touch or feel. The lack of appetite for fruit and vegetables is often poor quality.
5. Try organic; these products are richer in nutrients and contain far fewer pollutants. They are better for your body and the environment.
6. Consider canned vegetables or fruits. Tomatoes, lentils, hearts of palm, beans, mushrooms – these all tend to taste fine from canned packaging.
7. Contrary to common misconceptions, canned preserves many vitamins.
8. Vary the pleasures. Try to get acquainted with new vegetables and new varieties of fruit.  There are many exotic fruits and vegetables in your local supermarket that you wouldn’t normally think to try.  Consider guava, mango, etc.  These are not typical fruits but are extremely good for you.
9. Consider cooking with steam or in the microwave, which preserves both vitamins and minerals and taste.
10. If you boil your food, do not cook them in a lot of water.  This leads to many of the nutrients “cooking out” and ending up in the water that you pour down the drain.
11. Pamper yourself. A little fat immediately adds flavor to your vegetables. Fats also promote absorption of certain vitamins, so-called fat soluble vitamins.
12. Travel by taste. Try different cooking methods. The Asian cuisines, including wok cooking, are very rich in taste.
13. Prepare for several meals and not just for one meal. You can store the leftovers such as broccoli in the fridge and reheat in the microwave.
14. Systematically include at least one fruit in your breakfast.  Breakfast is the most important meal of the day and there’s no better way to start your day than with some fruit.
15. For salads, unleash your creativity. Add chunks of apple, grapefruit, avocado or nuts for example.
16. Think soups. Pay attention, however, to certain products already prepared that may be too high in salt or fat.
17. For dessert, think fruit salad, fruit, steamed and baked or smoothies.  These all satisfy your dessert cravings, cleanse your palate, while not being unhealthy like the traditional ice cream desserts.
18. Prepare smart snacks for the day, like cut up fruit or vegetable pieces, rather than cookies or candy.
19. Season your vegetables with herbs, fresh or dried, spices, flavored vinegar or lemon juice instead of salt to boost flavor.
20. Instead of reaching for a soft drink, think about eating raw vegetables with a yogurt sauce lightened.

These 20 tips should help you introduce more fruits and vegetables into your diet, while at the same time decreasing those “undesirables” from your day.  Just one more tip to help you live a healthier lifestyle!  Bon Appetit!

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