Easy Ways to Add More Fruits and Veggies to Your Diet

Start Your Day Right with 1 Cup of Fruit

One of the easiest changes is starting your day with fruits. Add 1 medium banana (100g) or 1/2 cup (90g) of papaya to your breakfast. Blend 1/2 cup strawberries (75g) with 1/2 apple (75g) and 150 ml almond milk for a quick smoothie. You can enhance it with 1 tbsp chia seeds or 2 dates for fiber and natural sweetness. Sites like BigBasket or Nature’s Basket offer pre-cut fruit packs and smoothie ingredients that save time in the mornings.

2 Cups of Veggies in Your Lunch

Lunch gives you the biggest window to add bulk nutrients. Cook 1 cup of chopped spinach (90g) into your dal, or add 1/2 cup grated carrot (60g) to your roti dough. Add 1/2 cup (50g) boiled green peas into your rice or pulao. You can also make a side salad using 1 sliced cucumber (100g), 1 chopped tomato (75g), and 1/4 beetroot (40g) tossed in lemon and salt. Seasonal veggies are affordable and full of flavor—platforms like Reliance Smart stock bundles that help you rotate options week by week.

Snack on 1 Fruit or 1/2 Cup of Veggies

Replace fried snacks with fruits. Try 1 orange (130g) or 1 cup watermelon cubes (150g) with a dash of chaat masala. You can air-fry 1/2 cup sweet potato slices (75g) brushed with 1 tsp olive oil or snack on 1/2 cup (80g) boiled corn mixed with lemon and herbs. Sweet cravings can be controlled with 2 tbsp raisins (30g) or 5 soaked dates (60g). For easy ordering, Blinkit offers instant delivery of fresh fruits, boiled corn packs, and air-fryer friendly veggies.

Dinner Light with 1.5 Cups of Mixed Veggies

Dinner should be light but fulfilling. Prepare a soup with 1 chopped tomato (80g), 1/2 onion (60g), 1 carrot (80g), and 1/4 bottle gourd (100g). Add water and season lightly. Stir-fry veggies like 1/2 cup capsicum (50g), 1/2 cup zucchini (60g), and 1/2 cup mushroom (60g) in 1 tsp sesame oil, seasoned with salt and pepper. Roti dough can be mixed with 1/4 cup grated lauki (40g) for extra moisture and fiber. Stores like Amazon Fresh offer weekly fresh packs that make this even easier.

End Your Day with 1/2 Cup of Fruit-Based Dessert

For dessert, grill 1/2 banana (50g) or 1 slice of pineapple (100g) with 1 tsp honey and a sprinkle of cinnamon. Freeze 1/2 cup mango pulp (100g) blended with 50 ml coconut milk for a no-sugar sorbet. Stuff 3 dates (40g) with 1 tsp peanut butter each and freeze them as a chocolate alternative. These small changes make desserts fun without relying on processed sugar. Browse Amazon for tools like fruit cutters or non-stick grill pans to simplify prep.

Plan Weekly: 7 Fruits and 5 Veggies

Every week, stock 7 types of fruit and at least 5 different vegetables. For example, buy 6 bananas, 3 apples, 2 pomegranates, 1 watermelon, 4 oranges, 5 kiwis, and 1 bunch of grapes. For veggies, get 250g carrots, 500g spinach, 200g beetroot, 250g bell peppers, and 300g cauliflower. Wash, chop, and store them in glass containers or zip-locks. You can find multi-pack options on Flipkart Grocery or ready-to-cook kits for the entire week.

Tiffin Meals with 1 Veg and 1 Fruit

When packing meals, include 1 small fruit (like a guava or apple) and 1 serving of veggie curry or sabzi (150g). Parathas can hide 1/4 cup finely grated veggies such as radish, beetroot, or lauki. Lunchbox salads with 1/2 cup cucumber (50g) and 2 tbsp sprouts (30g) are refreshing and high in protein. Add a side of banana chips or roasted carrots for variety. Online stores like FirstCry have great bento-style lunchboxes for kids and adults alike that help you portion meals creatively.

Make Parties Healthy with 2 Fruit or Veg-Based Items

Instead of chips or soft drinks, serve fruit punch made from 1/2 watermelon (400g) and 4 oranges (500g) blended with ice. Try making corn-spinach bites using 1 cup corn (150g) and 1/2 cup chopped spinach (50g) with breadcrumbs and light spices. Grill paneer cubes (150g) with bell pepper slices on skewers for protein-rich finger food. For sweets, offer fruit skewers with banana, grapes, kiwi, and pineapple drizzled with dark chocolate (30g). These party dishes are visually appealing and guilt-free.

Follow the Half-Plate Rule Daily

A useful guide is to fill half your plate with fruits or vegetables in every meal. For breakfast, it could be 1 banana (100g) with toast. For lunch, 1.5 cups of mixed veggie curry (150g) and 1/2 cup raw salad (50g) work well. For dinner, a bowl of soup made from 250g of assorted vegetables keeps things balanced. Over time, your body adjusts to this visual pattern, and it becomes second nature to include fruits and veggies in all meals.

Build a Family Habit with 1 New Item Weekly

Encourage the family to try 1 new fruit or vegetable every week. This could be avocado, broccoli, dragon fruit, or zucchini. Ask kids to help in washing or peeling fruits, or assign each member a day to choose the “veggie of the day.” Build small rituals like “fruit o’clock” in the evening or Sunday soup night. Look for recipe books or activity kits for kids available on Amazon to make this a fun, sustainable habit.

Disclaimer:
The content provided in this blog is for informational purposes only and is not intended as a substitute for professional medical or dietary advice. Always consult a qualified healthcare provider or nutritionist before making significant changes to your diet, especially if you have underlying health conditions or dietary restrictions.

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