To maximize your intake of health-enhancing nutrients like vitamin C, you need to reach for at least seven, ideally closer to 10, servings of fruits and vegetables each day.

Today,i’m going to show you guys 6 secrets to eating enough fruits and also vegetables !

1.Double up.

If you normally take one scoop of peas, take two. Instead of four spears of asparagus, have eight. It doesn’t get any easier than this!

2.Order right when dining out.

Research shows that people who dine out eat significantly less fruits and vegetables — especially at fast-food restaurants. To prevent this from happening:

• Order a salad as an appetizer or even as a main course. Ask for low-fat or light dressing on the side so you can control how much you consume.

• Ask whether the entree comes with vegetables. If not, order extra veggies on the side (french fries don’t count!).

3.Go for convenience!

Prewashed, pre-bagged salads make it easy to enjoy salad every single day of the year. Ready-to-serve veggie trays and fruit platters, as well as pre-chopped or pre-shredded veggies and fruits, are widely available at most supermarkets. Don’t let cleaning and chopping come between you and your produce.

4.Put on your chef hat.

In the traditional Mediterranean diet, vegetables are considered tasty and delicious (even by children!). That’s because they’re served using herbs, spices, and other seasonings to create a variety of flavors and colors. Vegetables should look and taste great. No one likes overcooked, unseasoned vegetables? Yuck. So don’t eat them that way.

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5.. Eliminate the competition!

he more cookies, chips, and candy you have in your cupboards or your desk at work, the less likely you are to reach for fruits or vegetables (sad, but true). Keep unhealthy but tempting goodies out of sight and out of reach (better yet, don’t keep them around at all!). Then make the good stuff easy to see — and reach for. Keep a bowl filled with fruit on your kitchen counter at home and on your desk at work. Your family and coworkers will thank you for it. Always have baby carrots or cut-up veggies in your fridge

6.Make room for frozen and canned.

 Who said canned or frozen fruits and vegetables aren’t quality nutritional choices? On the contrary, these vegetables and fruits are harvested at their peak of ripeness and prepared for canning or freezing within hours of being picked. This guarantees great nutrition as well as great taste. In contrast, fresh produce — especially during the winter months — can lose valuable nutrients during travel and storage time.

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