While I was writing the Do you Know Your Fruits and Veggies article, I realized that I don't eat nearly enough fruits or vegetables. My bet is that a lot of you don't either. If that's the case, don't feel bad not a lot of people get the daily recommended servings of fruit (between 2 and 2 1/2 cups) or vegetables (anywhere from 2 to 3 cups). I think the reason why I don't eat the recommended amount per day is that I don't think about it enough or try hard enough. So I've decided that in attempt to eat healthier and look good for summer (it is just around the corner!), I would try and add more fruits and vegetables to my daily diet. Here are some things that you can try too!

Before you begin there are a few things you should do:

•   Know what you need: Although there are some recommend serving sizes for both fruits and veggies, everyone is unique and you may need more or less per day. If you aren't sure you can ask your doctor or Google it. And just because you only need so much a day, eating more is better!
•   Set a goal: Maybe fruits and vegetables are a side dish in your menu, if that's the case start by eating one more serving per day, or adding a vegetable/fruit, and work your way up.

Here are some ways to incorporate fruits and veggies:

•   Grate your veggies and add them to pasta dishes, meat loaf, chili, stews, etc. for an extra serving of vegetables. This is an especially great idea for those of us who don't really care for vegetables. They'll be there but won't be as noticeable.
•   Try adding mashed or pureed cauliflower, squash, and red pepper into different sauces, mashed potatoes, and other foods for a "hidden" increase in vegetables. I hear that mashed cauliflower tastes just as good as mashed potatoes and is healthier for you.
•   When cooking dishes that call for vegetables double the amount called for! This is an easy way to double your vegetable intake. Don't worry, adding more vegetables won't ruin your soup or stew, it'll enhance the flavor and make it a heartier meal so you won't eat as much.
•   Try adding fruits and vegetables to your baked goods. Carrot cake, zucchini bread, pumpkin pie, and corn muffins are just some of the things you can make with veggies and fruit!
•   Pile vegetables onto your sandwich! Adding spinach, apple slices, sprouts, or cucumber to a sandwich can give you another 1/2 cup of vegetables! Plus it'll make your sandwich that much tastier!
•   Make a fruit smoothie in the morning or as a snack. Fruit smoothies are so tasty and a great way to get more fruit!
•   Another great way to add fruit to your mornings is to spice up your oatmeal or cereal. Add berries, banana slices, or dried fruit to either. Your cereal will have more flavor and you'll be getting a serving of fruit! If you don't have time to eat breakfast at home take a piece of fruit with you! Fruits make an easy grab and go breakfast.
•   Have a glass of fruit juice in the morning. Make sure it is 100% fruit juice and limit yourself to 1 8-ounce glass per day. You don't want to add any unneeded sugars to your diet. The juice, if 100% fruit juice can be an easy fruit serving.
•   Replace snacks of chips and other salty, fatty foods with vegetable sticks. Try dipping carrot or celery sticks in peanut butter, hummus, or a little ranch dressing. This is a great snack to eat at work. You can also dip bananas or apple slices in peanut butter for a good snack.
•   Don't like eating raw vegetables? Try roasting them. It's easy to do and brings out new flavors. You can eat the roasted vegetables by themselves, use them as side dishes or add them to sandwiches and salads. You can also jazz up your veggies by adding a little spice to them.
•   If you've got a little bit of sweet tooth try swapping out that piece of chocolate cake for some fruit dipped in chocolate. Not only will your sweet tooth be satisfied but you'll be getting a fruit serving. A word of caution though, you probably shouldn't eat your fruit like this all the time! Make it a rare treat!
•   Go meatless at least once a week. By replacing the meat in a dish you allow yourself to get more vegetables! There are some amazing meatless dishes out there.
•   Experiment and get out of your comfort food. Sometimes eating the same fruits and vegetables can get old and boring. Why not try a fruit or vegetable you haven't before. You could set a goal to try at least one new fruit and vegetable per week. You'll get to experience new things and maybe find a new favorite!
•   Want a sweet treat? Nobody wants to give up dessert completely, so instead why not replace one dessert with some frozen fruit? Grapes and bananas are great frozen and are satisfying. You can also add 1/2 cup fresh fruit to your frozen yogurt or ice cream!
•   Try having a salad as your main course at least once a week. Most salads are full of vegetable goodness and are good for you. It's a great way to get more vegetables into your diet. Be careful with dressings though, they can almost ruin the salad's nutritional value. Don't get rid of it all together, just be moderate with your serving size of dressing!
•   If you can't give up chips try making them yourself. Baking the chips helps cut down the fat intake. You don't have to limit yourself to potatoes, try making carrot chips, beet chips, or sweet potato chips. All are tasty!
•   Give up some bread and replace it with lettuce wraps. Why not try serving your next sandwich or burger wrapped up in lettuce leaves?
•   You can also add berries to pancake, waffle, or muffin batter.
•   Add mushrooms, peppers, onions, or pineapple to your pizza.
•   Replace the jelly or jam on your PB&J with bananas. Yummy!
•   When cooking replace half the oil in a recipe with applesauce! (Works best when baking things).

There are probably a thousand more ways you can add more fruit and vegetables into your diet. I hope these tips help you, I know that they will help me. If I have forgotten any tips, please add a comment and share them with us!