Four Ways Seniors Can Increase Their Fruit and Veggie Intake
June is National Fruit and Vegetable Month. It’s an excellent month for seniors to evaluate their overall diet and consume more fresh produce. After all, fruits and vegetables provide seniors with the most nutritional benefits, including fiber, potassium, and other essential vitamins and minerals. Consuming fruits and vegetables help seniors reduce their risk for developing certain chronic conditions, such as heart disease, diabetes, or stroke.
Despite the overwhelming benefits of consuming fresh produce, less than half of seniors consume the recommended serving amounts each day. Fibrous fruits and vegetables can be difficult for some older adults to chew. Seniors who live alone and are male are less likely to consume the daily recommended servings of fruits and vegetables. The rising cost of fresh produce may dissuade some seniors from purchasing nutritious foods.
If your plate has been missing fresh fruits and vegetables, here are four ways to help you increase your overall fruit and veggie intake.
Make Produce Visible
We typically eat what’s right in front of us. Ensure that you’re making healthier choices by keeping fresh fruit and vegetables in plain sight. Leave room-temperature produce on your kitchen counters instead of tucked away in your pantry. Place produce that needs to be refrigerated in clear containers at eye level so that they are the first food you see when you open the door. Tuck other snack foods away in your pantry or on lower or upper shelves in the refrigerator. The next time you reach for a snack, you’ll see that banana or carrot stick first and be instantly reminded to eat more fruit and vegetables.
Eat What’s in Season
Fruits and vegetables taste the best when it’s their season. You’ll naturally want to eat more slices of a peach or a few more strawberries when the fruits are at their peak. You’ll also save some on your grocery bill when you eat according to season. Not sure when a fruit or vegetable is in season? Look at the price in the grocery store and purchase what’s on sale. Visit a local farmer’s market for locally grown produce that’s fresh off the vine.
Add Fruit and Vegetables to Your Favorite Dishes
Another easy way to increase your fruit and veggie intake is to add produce to your favorite dishes. Add a handful of berries to a bowl of yogurt. Slice a tomato or avocado and add to your deli sandwich. Top your peanut butter toast with slices of banana or chop peppers and add to pasta dishes. These small additions of produce to your favorite dishes can quickly help you reach the daily recommended servings of fruits and vegetables.
Whip Up a Fruity Smoothie
If it’s difficult for you to chew raw fruits and vegetables, blend them into a refreshing smoothie. Use a blender that can handle thicker skins of fruits and vegetables so that you consume the most nutrients. In addition to being easier to ingest, smoothies can help salvage overripe produce. For a quick smoothie, blend a handful of strawberries, a half-banana, a handful of spinach leaves, and a scoop of ice cubes. Mix in half a cup of yogurt for a creamier texture.
Another tip to help you increase your fruit and veggie intake is to partner with Visiting Angels Richmond. One of the many senior home care services we provide is assistance with meal planning and preparation. Our caregivers can help you find creative ways to add more fresh fruit and vegetables to your daily meals. They can also help by slicing fresh produce to become a convenient snack or side dish for you to consume. We can also assist seniors with their grocery shopping by helping them place online grocery orders that can be delivered to their homes. Let us be a part of your plan to consume more fresh fruit and vegetables. Simply contact us today by calling 804-353-0000.