8 Easy ways To Eat more Fruit and Vegetables

8 Easy ways To Eat more Fruit and Vegetables


The British Nutrition Foundation’s Healthy Eating Week this year is on 11th – 15th June.  This week is all about raising awareness for the charity, and how to eat more healthily, and thanks to this, live a better life!

Specifically, the BNF want to encourage and promote, healthy eating and drinking habits, being physically active, food provenance and cooking from scratch as opposed to eating out and ready-made, processed food.

Healthy Eating Week has 5 health challenges at it’s heart that it believes will lead to a healthy life:

  • Have breakfast
  • Have 5 Fruit & Veg a day
  • Drink plenty of water
  • Get active
  • Make a Change


Our philosophy at CJMB is to know the rules so you can break them properly!  And we think that you could go even further than just consuming your regular five Fruit & Veg a day.  We think that fruits, and especially vegetables, should constitute the bulk of your mainstay diet – in their simple natural wholefood state.


Eat more Fruit and Vegetables

8 easy ways to eat more fruit and vegetables


Knowing that fruits and vegetables are good for us is one thing; finding tasty ways to add them to our diets is another. Here are some easy ways to fill your plate with more fruits and vegetables.  We hope that you enjoy them.

Use veggies as a base for everything  Take a break from grains and carbs, and serve all your main courses over fruits and vegetables. Grilled fish is delicious over a fruit salsa, or on a bed of sautéed kale seasoned with curry powder. Bell peppers or tomatoes can be hallowed out and stuffed with cold bean or grain salads.

Eat vegetables for breakfast  Vegetables first thing in the morning may feel strange if you typically eat yogurt and cereals, but there are many delicious ways to squeeze them in. When your scrambled eggs are almost cooked, stir in a ½ cup of chopped spinach.  Cooking for just a minute releases all of the flavours and makes for a delicious Saturday morning treat!  You can also create a breakfast sweet potato hash by cooking 1 cup of chopped kale and a ¼ cup of chopped onion in a ½ tablespoon of olive oil. Stir in 3/4 cup of peeled and chopped, baked sweet potato.  This one is seriously delicious.

Set a minimum number of veggies for your salads  Vow never to make a salad with fewer than five fruits and vegetables. You will get a variety of nutrients and much more flavour than the standard cos-only version. (Cos lettuce is mainly water and is actually the most nutrition-less lettuce on the market) Add chopped bok choy, kale, cabbage, green onions, broccoli, cooked sweet potato, grapes, or even mango – endless fun!

Never snack without them  Regardless of the snack you choose, always include a fruit or vegetable. If you are feeling like some nuts, try adding half of an apple or a handful of carrot sticks. If you want some yogurt, you can eat some berries with it. Not only will this create a more nutritionally balanced snack, but it will boost your intake of fruits and vegetables.

Stretch your servings  Vegetables can make a meal go much further. When you double the amount of chopped vegetables in pasta salads you can reduce the calories and serve more people. Add diced bell peppers, onion, courgettes, and aubergine to your sandwiches!

Load your sandwiches  Whether your sandwich is stacked with feta cheese or spread with hummus, load it with fruits and vegetables. Think beyond lettuce and tomato, and go for fresh pineapple, apple, avocado, shredded cabbage, mushrooms, or red peppers.

Add vegetables to your smoothie  Don’t fear the colour or the flavour. A cup of fresh kale or spinach added to a berry smoothie brings out an unexpected taste that is surprisingly delicious. A few slices of fresh cucumber taste great blended into smoothies with lime or ginger.

Look to other cultures for inspiration  Asian and Indian cuisines are rich in fruits and vegetables. You can incorporate some of these ideas from these styles of cooking to create new combinations for your own meals, check out Sautéed Pak Choi, banana and avocado in your salads. Sumptuous!

For more tips on how to live a healthier lifestyle, check out my new book, which is available on Amazon, and all leading bookstores, including Waterstones and Borders.

‘Mind Body Cleanse’ by Chris James (Penguin Vermilion, £14.99). Available from here: https://www.chrisjamesmindbody.com/product/mind-body-cleanse-by-chris-james/https://www.amazon.co.uk/Mind-Body-Cleanse-Plan-Re-Energise/dp/1785040804

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1 Comment
  • Chris James
    Posted at 14:51h, 20 June Reply

    Dear Chris James

    Thanks for your informative blog. I bought your 12 days detox from Planet Organic last year, and have been feeling one hundred times better ever since.

    How much meat would you recommend one eats?

    Many thanks,

    Yours sincerely,

    Alison Crowfoot

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