by Carol Nissenbaum

Created on: October 10, 2008   Last Updated: October 20, 2008

Five to nine servings a day of fruits and vegetables - that's the recommended daily amount these days for good health. Well, that number may sound daunting, downright overwhelming in fact, but there are many (sneaky!) tasty ways to increase your intake of these foods easily. You will soon be on the path to eating (and feeling) better!

First, realize that fruits and vegetables are rich in many nutrients and loaded with fiber. I personally would rather eat my vitamins and minerals than swallow a nasty-tasting pill or gritty fiber dose. How delicious is a ripe juicy orange, bursting with Vitamin C? A glass of orange juice is a serving too, but the whole orange gives you the added benefit of fiber, plus it takes time to peel and eat. So, substituting a whole fruit, like an orange, an apple, or a grapefruit, is a great alternative to consuming just the juice.

Strawberries are another luscious fruit bursting with nutrition, low in calories, and so sweet! One trick is to melt a handful of chocolate chips in the microwave on high, then swirl a large ripe strawberry in the melted chocolate. Place on waxed paper and refrigerate until cold and firm - delicious, plus you get the added benefits of antioxidants and flavonoids if you use dark chocolate - yum! Of course strawberries are fabulous on their own, just rinse and sprinkle very lightly with granulated sugar to really bring out the berries' sweetness.

Blueberries, bananas, raspberries, blackberries, etc. are all easily folded into pancake batter, and also make excellent toppings for hot and cold cereals. While you are upping the nutritional value, you are getting the benefit of the natural sweetness of these fruits!

Getting more vegetables into your diet takes a little bit of work, but the results really pay off. Puree carrots and add them to casseroles and cake or muffin recipes. No one will know but you. Mash cauliflower with milk and garlic, and you have a healthy, scrumptious substitute to mashed potatoes! Shred zucchini and add to dishes like chili. My kids love peppers, so I always cut up extra raw strips for them to snack on. Kids also seem to love cucumbers. Buy the seedless kind, which couldn't be easier - no seeds and no peeling required, just rinse and slice! We recently found a delicious low-fat salad dressing that we absolutely love. Cut-up seedless cucumber dipped into a tablespoon of this dressing is a fast, crunchy tasty snack that is filling and satisfying. Pack some cucumber slices for your kids' lunch, and pack a small container of dressing or a low-fat dip on the side. Your kids will ASK you for vegetables!

Another simple way to increase your vegetable intake is simply to serve a salad before dinner. If you find dressings that are sound nutritional buys and that taste good, you will enjoy your salads more. Plus, salad is crunchy and filling, and you just may find that you eat less after having a salad. Vary the mixes of salads you buy to avoid boredom and repetition. Add colorful veggies like peppers, carrots, radishes, and broccoli to make it more attractive and appealing to your family. I find that my kids eat more salad if I serve it before the main meal, when they are truly hungry. They are always amazed at how good it tastes!

These are just a few ways to incorporate more fruits and vegetables into your daily diet. Experiment, find what works for you, and most of all, have fun with it. Remember - it's never too late to eat better!

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