We all know fruits and vegetables are good for us - not just when you're pregnant or breastfeeding! Here are 8 ways to eat more fruits and vegetables to ensure you’re getting all the nutritional value needed to you and your baby.
Make a smoothie
Smoothies are a great snack or breakfast option to throw in fruit, vegetables, or both. The sweetness of the fruit can balance (depending on your preference) greens like spinach and kale which are great add-ins that pack a lot of nutrients.
Incorporate fruits and vegetables in your breakfast
Start the day off right by eating breakfast if you aren't currently. Incorporate fruits and vegetables whenever possible!
For example, if you’re making scrambled eggs, add in some vegetables like tomatoes, squash, or mushrooms. While if you’re having porridge, toss some berries on top. Or if you’re a fan of yoghurt, skip the fruit flavoured options and go for plain and add fresh fruit on the top.
Swap your dessert for fruit
End your meal with a bowl of fresh strawberries to satisfy your sweet tooth. If you’re really craving a dessert, opt for a fruit salad topped with some fresh cream.
Start your meals with salad
Get your vegetables in before as opposed to later when you may be too full. You can also eat your vegetables as you have your main meal.
Add in extras
Are you making a pasta dish? Toss in some vegetables to make your sauce extra tasty.
Go vegetarian for one day a week. You'll be surprised at how many tasty recipes are out there that don't involve meat, fish, or tofu.
Give yourself a challenge of trying one new fruit or vegetable every week! You never know you may come across your new favourite fruit or veg!
Instead of reaching for something pre-packed and overly processed, grab an apple, banana or orange which make great portable options. If you have more time, pack some carrots for a crunchy option.
Roasted vegetables are so easy and yummy. Chop up whatever you're in the mood for (beetroot, broccoli, sweet potato, carrots....) and toss in a roasting pan with olive oil and a pinch of salt. Cook at 200o for 30 mins or more depending on the thickness of your vegetables.
Hopefully these tips will help you consume more fruits and vegetables when pregnant and get those essential nutrients packed in. You can also check out our pregnancy diet guide for a full breakdown of what you should and shouldn’t eat. For breastfeeding mothers, make sure to check out our breastfeeding diet guide.