How many times during childhood do we hear the words “Eat the vegetables!” How we wished we had grown up and never had to eat those horrible things again. Unfortunately, vegetables and fruits are a vital part of our daily diet. If you decide not to eat them, you will certainly feel bad and gain weight. Possibly the biggest reason we don’t like vegetables is that we tend to overcook them, leaving them bland and soggy. This is the worst way to cook vegetables, as you’re taking all the good stuff out of them. Ideally, a person should aim to eat between 5 and 10 servings of fruits and vegetables per day. Do you remember that they instilled it in you at school? Turns out they were actually right!

If you think 5-10 servings is a lot to consume in a day, let’s take a look at what a serving size really is. A serving is a medium piece of fruit or vegetable. That’s a carrot or 1 apple or 1 banana equals one serving. 5 or 10 of those doesn’t sound too bad now, does it?

An easy way to eat more fruits and vegetables is to cut them up and store them in a small freezer bag or sandwich bag. Prepare them the night before to use them the next day. Buy a peeler and peel and cut many different types of fruits or vegetables and store them in the plastic bags in the refrigerator. Maybe try some celery, carrots, or an apple.

These small pieces of fruit and vegetables are ideal to take to work for snacks. On your coffee break, grab some of these healthy alternatives to the vending machine fries. Keep a salt shaker handy at work. Sprinkling a little on the vegetables will help bring out the natural flavor and make them more appetizing. These are convenient snacks that you can take anywhere. If you’re going on a long trip, take some with you. Keep some at work, at home in the fridge for when you’re hungry or want a late-night snack. A great way to get plenty of vegetables into your diet is soup. However, be careful with the canned variety, as they often contain a lot of salt. Why don’t you try making your own soup? Much healthier as it will also cut down on unnecessary fat.

Another way to get a serving of vegetables is by eating a small salad. If you’re going to eat out, try to order a salad next time. Be careful with salad dressing and only use vinegar and oil, using enough oil to balance the acidic flavor of the vinegar.

It is important to get as many fruits and vegetables into your diet as possible. Eat them raw whenever you can as it is the most beneficial for your body. Also try to use fresh produce as sometimes the canning or freezing process can alter the flavor and goodness.

If you insist on cooking your vegetables, blanch them a bit. Just long enough to get rid of the tough, raw feel and definitely don’t overcook them until they’re mushy and flavorless. This will remove all the nutrients and vitamins from the vegetables. Remember that you are eating them to benefit your health, so don’t waste your time and money making them useless.

Try these ideas to increase your intake of fruits and vegetables.

or breakfast. Chop up some fruit and add it to your cereal. Makes your cereal taste sweet without adding sugar. Drink a glass of fruit juice with your breakfast. Juices are another good way to consume more fruit. Try to use the juice with the ‘bits’ still in it, as they are a great source of fiber.

or Lunch. Eat lots of salads, but remember to be careful with dressings. Having vegetable sticks with your meal will fill you up if you are hungry. Have a fruit for dessert, much better than an ice cream or something that makes you fatter even more!

or dinner. Try plant-based foods like vegetarian pizza or other meatless foods. How about a fish with lots of corn and green vegetables? Mix your own personal favorites.

The key to eating lots of fruits and vegetables is to make them fun. If you make them bland and boring, they won’t look appetizing. Buy yourself a cookbook or check out some recipe websites and learn new ideas for fruits and vegetables. make them exciting and you’ll want to eat them and you’ll soon notice a big difference in your health and well-being.