How to Eat More Fruits and Vegetables

Almost everyone agrees that fruits and vegetables are necessary for a balanced diet, except for maybe those carnivore diet zealots. These foods not only provide vitamins and minerals but also have the power to enhance immune function, aid in muscle recovery, and support weight management. If athletes don’t eat enough of them, one of the most effective changes they can make is to increase their intake of fruits and vegetables. This can be easier said than done. So, let’s discuss their benefits, how athletes can incorporate more of these nutrient-packed foods into their daily meals, and some practical tips for making the change.

Health Benefits 🏋️‍♂️🥦🍊

Fruits and vegetables are loaded with antioxidants, vitamins, and minerals that support the immune system. These are critical for athletes who put their bodies under stress through intense training. For example, vitamin C, found in citrus fruits, strawberries, and bell peppers, protects cells from damage and promotes tissue healing, growth, and repair. Vitamin A, found in sweet potatoes, carrots, and leafy greens, supports the mucous membranes in the respiratory system and normal immune function. Potassium-rich foods like potatoes (yes, potatoes!), avocados, and leafy greens help regulate fluid balance and blood pressure. Magnesium, found in foods like spinach and other leafy greens, supports over 300 biochemical reactions in the body, like heart function, nerve function, and bone building. Regular consumption of various fruits and vegetables helps athletes stay healthy, stay consistent, and recover more quickly from training and competition

Additionally, fruits and vegetables contain phytonutrients such as flavonoids and carotenoids, which have been shown to have anti-inflammatory properties. It’s the inclusion of these phytonutrients, along with fiber, that makes fruits and vegetables a better option than supplements. Greens powders are often marketed as a quick and easy way to get your daily servings of fruits and vegetables. While they are convenient, they should not be considered a replacement for fruits and vegetables. These powders often lack the fiber content of whole foods, and their nutrient levels can vary depending on the brand and formulation. Moreover, greens powders can be expensive and rarely provide the same variety and diversity of nutrients found in food. For those athletes trying to improve their body composition, fruits and vegetables are foundational to success. These foods add volume to meals. Fruits and vegetables are naturally low in calories and high in water content, making them great additions to any performance plate, and the high fiber and water content help keep athletes feeling full for longer periods, reducing physical hunger.

QUICK FIX:
Fruits and vegetables are loaded with antioxidants, vitamins, and minerals that support the immune system. These are critical for athletes who put their bodies under stress through intense training.

✅ Boosts Immunity – Vitamin C (found in citrus fruits, strawberries, and bell peppers) protects cells from damage and promotes tissue healing, growth, and repair.

✅ Supports Recovery – Vitamin A (found in sweet potatoes, carrots, and leafy greens) aids in immune function and maintains the health of the respiratory system.

✅ Regulates Fluid Balance – Potassium-rich foods like potatoes, avocados, and leafy greens help maintain hydration and optimize blood pressure.

Additionally, fruits and vegetables contain phytonutrients such as flavonoids and carotenoids, which have been shown to have anti-inflammatory properties. It’s the inclusion of these phytonutrients, along with fiber, that makes fruits and vegetables a better option than supplements.

For those athletes trying to improve their body composition, fruits and vegetables are foundational to success.

✅ Low-Calorie, High-Volume – These foods add bulk to meals while keeping calories low.

✅ Enhances Satiety – The high fiber and water content keeps athletes feeling full longer.

✅ Aids Digestion – Fiber-rich fruits and vegetables help regulate digestion and prevent constipation.

Fiber: Friend and Foe 🌾🍎🥗

Any athlete who’s eaten a salad and then proceeded to go for a run may understand the challenges of incorporating more fiber into their meals. Pre-workout fiber is not recommended, as high-fiber meals may cause bloating or discomfort if eaten immediately before exercise. Consuming fiber pre-run can be especially challenging because of the jostling nature of the activity. However, this should not be a deterrent to including fiber in your diet as a whole.

Timing of fiber intake is key, and athletes should gradually increase their fiber intake to avoid any gastrointestinal distress. It’s best to consume larger portions of fiber-rich foods after key workouts or on easier training and recovery days.Even with its challenges, fiber is important for athletes. Many fall short of the recommended daily fiber intake, which is 25g/day for women and 38g/day for men. Fiber helps regulate digestion, create lasting energy, and promote satiety. Fiber-rich fruits and vegetables can also help prevent constipation, regulate cholesterol levels, and promote long-term gastrointestinal. Increasing fruit and vegetable intake is an easy way to increase fiber intake.

QUICK FIX: Any athlete who’s eaten a salad and then proceeded to go for a run may understand the challenges of incorporating more fiber into their meals.

✅ Timing is Key – Avoid high-fiber meals right before workouts to prevent bloating and digestive distress.

✅ Gradual Increase – Slowly adding fiber-rich foods helps the gut adapt and reduces discomfort.

✅ Promotes Long-Term Health – Fiber supports heart health, regulates cholesterol, and provides sustained energy levels.

Many athletes fall short of the recommended daily fiber intake (25g/day for women and 38g/day for men). Increasing fruit and vegetable intake is one of the easiest ways to meet these needs.

Increasing Intake Starts At The Grocery Store 🛒🥬🍎

The first step in increasing your intake of fruits and vegetables is buying them more. If fruits and vegetables aren’t in your kitchen, it’s much harder to make them a part of your diet. Here's where effective grocery shopping comes into play. Plan your meals for the week and make a list of the fruits and vegetables you want to include. Fresh, frozen, and canned all have their advantages. Fresh produce offers easy use, but frozen and canned options are just as nutritious, often picked and frozen at peak ripeness. Canned fruits and vegetables can be cost-effective, but just be mindful of added sugars or salt in some canned products.

 Purchasing fruits and vegetables in bulk is a good way to save money while ensuring that you always have healthy options available. Have a bag of spinach that you can’t quite get through? You can freeze extra portions to use later in smoothies, stews, or stir-fries. Once you've returned from grabbing groceries, store your fruits and vegetables in a way that makes them easy to access. Put them at eye level in the fridge or on the kitchen counter. Instead of burying them in the crisper drawers or the back of the refrigerator, place them in clear containers in the front of the fridge. If they’re easy to see, you’ll be more likely to grab them.

QUICK FIX: The first step in increasing your intake of fruits and vegetables is buying them more.

✅ Plan Ahead – Make a shopping list and buy a mix of fresh, frozen, and canned options.

✅ Stock Up Smart – Frozen and canned vegetables are convenient and just as nutritious; just be mindful of added sugars and salt.

✅ Store for Accessibility – Keep fruits and vegetables visible in the fridge or on the counter to encourage consumption.

Once you've returned from grabbing groceries, store your produce in a way that makes them easy to access. Instead of burying them in crisper drawers, place them in clear containers in the front of the fridge.

Add Color to Every Meal and Snack 🌈🍓🥕

The first step in increasing your intake of fruits and vegetables is buying them more. If fruits and vegetables aren’t in your kitchen, it’s much harder to make them a part of your diet. Here's where effective grocery shopping comes into play. Plan your meals for the week and make a list of the fruits and vegetables you want to include. Fresh, frozen, and canned all have their advantages. Fresh produce offers easy use, but frozen and canned options are just as nutritious, often picked and frozen at peak ripeness. Canned fruits and vegetables can be cost-effective, but just be mindful of added sugars or salt in some canned products.

 Purchasing fruits and vegetables in bulk is a good way to save money while ensuring that you always have healthy options available. Have a bag of spinach that you can’t quite get through? You can freeze extra portions to use later in smoothies, stews, or stir-fries. Once you've returned from grabbing groceries, store your fruits and vegetables in a way that makes them easy to access. Put them at eye level in the fridge or on the kitchen counter. Instead of burying them in the crisper drawers or the back of the refrigerator, place them in clear containers in the front of the fridge. If they’re easy to see, you’ll be more likely to grab them.

QUICK FIX: One simple trick that works wonders for athletes is to incorporate color into every meal and snack.

✅ Brighten Up Breakfast – Add berries to oatmeal, diced apples to yogurt, or spinach to scrambled eggs.

✅ Sneak in Veggies – Blend spinach or kale into smoothies; add extra vegetables to pasta sauces, soups, and stews.

✅ Season for Flavor – Use marinades, sauces, and spices to make vegetables taste delicious and enjoyable.

When making spaghetti sauce or marinara, add extra carrots, onions, bell peppers, or zucchini. For soups and stews, double the mirepoix of onions, carrots, and celery for hearty flavor. Stir-frying vegetables makes a great base for lower-carb meals.

Conclusion 🎯🥗🍽️

Incorporating more fruits and vegetables into your diet doesn’t have to be overwhelming.

✅ Buy the Produce – If it’s in your kitchen, you’re more likely to eat it.

✅ Make it Visible – Store them in easy-to-reach places to increase consumption.

✅ Experiment with Variety – Add color to every meal and find enjoyable ways to incorporate more fruits and vegetables.

For athletes who lack fruits and vegetables, the benefits of consuming more can make a huge difference to their health and performance. With a few simple changes, you can boost your diet with the nutrients your body needs to perform at its best while making your meals more colorful and delicious.

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