assorted fruits in bowl

Easy Ways to Add More Fruits and Veggies To Your Breakfast

It’s no secret that fruits and veggies are good for you! They are rich in vitamins and antioxidants that are so beneficial and necessary for our bodies to properly function. Consuming the recommended amounts of fruits and vegetables, in conjunction with a healthy diet, can help reduce risk for chronic diseases, such as heart disease, type 2 diabetes, and obesity. According to the 2015- 2020 Dietary Guidelines for Americans, adults should eat 2 cups of fruit per day and 2 1/2 cups of vegetables per day (Dietary Guidelines for Americans). However, according to a study done by the CDC in 2017, only 1 in 10 Americans is meeting their fruit and vegetable needs (Centers for Disease Control and Prevention). So how can we increase our fruit and vegetables intake? Let’s start with breakfast. See below for three easy (and delicious!) ways to add more fruits and veggies to your breakfast.

assorted vegetables
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Click here to see my tiktok video on increasing fruit and veggie intake in your breakfast.

Smoothies

Smoothies are a great way to add some more fruits and veggies to your breakfast! The best part is – they taste like a treat! Most people add fruits to smoothies, but you can also fill them up with veggies. I personally love adding frozen riced cauliflower to smoothies. It adds bulk to the smoothie and makes it thick and creamy, without adding any flavor! Spinach and kale are also great adds to smoothie, although they will change the color to green. See my post below on ‘How to Build A Healthy Smoothie’ or check out my Smoothie Recipes for some smoothie inspo.

How to Build A Healthy Smoothie

It is officially summer! I don’t know about you, but over the summer I crave all of the hydrating fruits and vegetables. What better way to eat your fruits and veggies, but in a smoothie? Smoothies are a staple for me. However, not all smoothies are created equal. My biggest pet peeve is going into… Continue reading →

Oatmeal

Oatmeal is another great, healthy breakfast option, especially for the cooler Fall weather. Oatmeal is so versatile – there are so many different ways you can make it! It is so satisfying and also rich in fiber. You can easily add fruit to your bowl of oatmeal. I like topping a warm bowl of oatmeal with sautéed apples or a banana (pro tip: add the banana to the bowl of oatmeal before microwaving! Click here to see why). You can also add fresh or frozen fruit to overnight oats. See below some of my favorite oatmeal recipes!

Apple Cinnamon Oats

Have you been apple picking recently? This past weekend, I went apple picking with some friends in upstate New York. I love apple season, so immediately started making some apple treats once I returned home to Brooklyn. I have personally been having my Apple Crumble (gluten free and dairy free) on repeat lately. It’s such… Continue reading →

Pineapple Coconut Overnight Oats

Meet my latest breakfast obsession – Pineapple Coconut Overnight Oats! I was inspired by my Pina Colada smoothie bowl to make this overnight oats combo and it is SO. GOOD. The pineapple and coconut combination tastes so refreshing and delicious! It is the perfect overnight oats combo for the summer. This recipe is gluten-free, dairy-free,… Continue reading →

Banana Cinnamon Oatmeal

I’m starting off this snowy Friday with my go-to banana cinnamon oatmeal bowl for breakfast. This bowl is made with oats, banana, sliced almonds for added crunch, flaxseed, and topped with cinnamon and honey. Tip: heat the banana in the microwave with the oatmeal and it melts into the bowl. Sounds weird but smells and… Continue reading →

Banana & Chocolate Oatmeal

Fueling for my long run with this bowl of banana cacao oats this morning. There is something so satisfying about a bowl of oatmeal for breakfast. It is so cozy and satisfying and the warm meal gets me ready for the day. This Banana & Chocolate Oatmeal bowl is a chocolate twist on your favorite… Continue reading →

Sweet Potato Waffles

Are you more of a savory breakfast person? Try having eggs with sweet potato and avocado, and don’t forget to add Everything Bagel seasoning! Both avocado and sweet potato are a great source of fiber. Check out my sweet potato waffle recipe below – they can be made either savory or sweet! Click here to see a video of how to make this simple recipe.

Or, throw some veggies in an omelet. I love adding onion, bell peppers, tomato, and spinach.

Sweet Potato Waffles

I’m a HUGE sweet potato fan. It’s definitely one of my favorite vegetables, even if it’s on the starchy side. I impulse bought a waffle maker earlier this week because I wanted to make some sweet potato waffles. It did take me a couple of tries to get the recipe down, but now that I… Continue reading →

References:

“Home: Dietary Guidelines for Americans.” Home | Dietary Guidelines for Americans, Dec. 2015, http://www.dietaryguidelines.gov/.

“Disparities in State-Specific Adult Fruit and Vegetable Consumption – United States, 2015.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 26 Feb. 2018, http://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w.

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Well By Mel

Hi, I’m Mel! I’m so excited to have you visit my page! I am a Masters candidate at Columbia University, studying Nutrition Education. Following the program, I will pursue RD accreditation. I love all things health and wellness and am a firm believer in eating real food. I am here to share easy, healthy, and delicious recipes! There is a common misconception that eating healthy is bland and unappetizing, but it doesn’t have to be! I truly believe that eating healthy can be fun and delicious and I hope that my recipes show you how. I also share tips on nontoxic living. I hope you follow along 😊

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