As we move into a new year, many people begin to think about their nutrition and how they can improve their eating habits. Often, the focus is on what to cut out like junk food, sugary drinks, or meals eaten away from home. Instead of concentrating on what to remove from your diet, consider what you can add to it.
According to the U.S. Department of Agriculture, about 90% of Americans do not meet the recommended daily intake for vegetables, and nearly 80% fall short when it comes to fruit. That’s a significant gap, considering how important fruits and vegetables are to overall health.
Fruits and vegetables are packed with vitamins and minerals your body needs to function at its best. Whether they are fresh, frozen, or canned, their nutritional value is very similar. Cost often plays a major role in what ends up in the grocery cart, and eating produce that is in season usually provides the best value when buying fresh. When items are out of season, frozen or canned options can be excellent alternatives. When choosing canned fruits and vegetables, look for products packed in water or their own juice. Fruits labeled as “packed in heavy syrup” are typically packed in sugar water, which adds unnecessary sugar.
If you don’t enjoy vegetables, try not to label yourself as a picky eater. Think of it instead as having different preferences. For example, I don’t care for most vegetables in the squash family, which may sound surprising coming from a vegetarian. Rather than eating them on their own, I blend them into pasta sauce. The flavor of the sauce masks the taste of the squash, while still providing the vitamins and minerals my body needs. Sometimes, being creative is the key to eating better.
Concerns about pesticide use can also discourage people from eating fruits and vegetables. In most cases, rinsing produce under running water is considered safe and effective. A scrub brush can be used to gently remove soil from firmer produce. If you prefer to buy locally grown foods, ask the farmer how their produce is grown and what methods they use.
It’s also important to remember that not all chemicals are harmful. Terms like “chemical-free” or “chemicals are bad” are common, but everything, including water, is a chemical. What matters most is the amount used. Even water can be toxic if we drink too much of it.
This year, I encourage you to look beyond social media for nutrition advice and instead turn to trusted, evidence-based resources. Check out the website: Have A Plant (fruitsandveggies.org) and explore their page for practical tips, simple recipes, and ideas for eating more fruits and vegetables.
As you set goals for the year ahead, start with one simple, achievable change: add one more fruit or vegetable to your day. Toss berries into your breakfast, add a side of vegetables to dinner, or try a new recipe this week. Small steps add up over time, and nourishing your body doesn’t have to be complicated or expensive. Let this be the year you focus on progress, not perfection, and make fruits and vegetables a regular, enjoyable part of your plate.
