10 fun ways to incorporate fruits and vegetables in your meals

Fruits and vegetables contain antioxidants which reduce DNA damage and slow down the skin's ageing process

KARACHI: We all have become either too busy or too lazy to care for food that goes into our systems. We mindlessly munch on fast food and snacks that fill our stomachs but aren’t packed with the vitamins and proteins which are essential for the body. We ignore fruits and vegetables that are right in front of us and opt for chips and biscuits instead.

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We mainly do it because most of us, especially children find fruits and vegetables boring. But these organic bites contain antioxidants which reduce DNA damage. They slow down the skin's ageing process, and help prevent skin damage from the sun.

Here are 10 fun ways to incorporate these organic bites into your meal:

1. Breakfast:

It is very important to start your day right. Your body goes into starvation for almost eight hours during sleep. Eating fruit within 20 minutes of waking up rehydrates your body and furnishes it with low GI carbohydrates that keep your metabolism fired up throughout the day. If you eat eggs for breakfast then you can go for an omelette and stuff it with onions, tomatoes, peppers and mushrooms.

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If you prefer cereals and porridge then you can also add dried fruit, sliced bananas, strawberries or frozen berries to your oatmeal.

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Dried or fresh fruit can also be eaten with pancakes and waffles. A splash of maple syrup adds extra flavor.

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2. Salads:

Your salads do not have to be entirely green.  Add lots of colorful vegetables such as red cabbage, carrots, tomatoes and bell peppers to green salads. Top with dried cranberries or raisins or with sliced pears, oranges, mangoes, nectarines, strawberries or grapefruit.

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Read: Recipe: Thai Green Mango Salad

3. Redesign your fast food:

Shape your fast food in a healthy way. Add lots of vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers and avocado slices are flavorful choices.



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Go for mushroom, olive and tomato toppings when in a mood for pizza. Add apple chunks, pineapple, grapes or raisins to tuna or chicken salad. Use the microwave to quickly cook vegetables.

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Add tomato sauce and extra vegetables to pastas and vegetable soups. Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili or stew is one way to get an extra serving of vegetables.

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Try mashed avocado as a dip with diced tomatoes and onions or as a sandwich spread topped with spinach leaves, tomatoes and a slice of cheese.

4. Water:

Water is very important to ensure smooth functioning of kidneys and overall health. It is very important for everyone to carry a water bottle at all times. Instead of taking a bottle filled with plain water, add cucumbers, lemon slices and mint leaves in your bottle.

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The essentials released by these vegetables will help detoxify your body and you will stay fresh throughout the day. Lemon will leave a hint of citrus flavor in your water. It will also improve digestion.

Read: 7 ways to stay hydrated when fasting in Ramazan

5. Snacks:

Fruit is the perfect on-the-go food and can easily replace biscuits, cakes and chocolate as your snack of choice. Fatty and high sugar snacks are low on essential vitamins and minerals, as well as fibre and can lead to poor digestive health. So keep some fruit, cucumbers and baby carrots in your car, in your bag or on the desk at work to kill the hunger cravings. Keep dried fruit on hand for a snack that is easy to take with you when you're away from home.

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Keep a bowl of apples and pears on your kitchen or dining room table for easy access when you're feeling hungry out of boredom.

6. Ditch soda:

Instead of gulping down cans of carbonated drinks opt for fruit juices or lemonade. You can also have cucumber or tomato juice. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar.

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7. Smoothies, shakes and yogurt:

Make fruit smoothies by blending together fresh or frozen fruit, fruit juice, and yogurt. Smoothies are rich and creamy. They will make you feel full and because of their chill factor are best for summers. You can always experiment with fruits like mangoes, strawberries, bananas, coconuts, peaches, and oranges. Just throw them together in a blender with yogurt, low-fat milk and coconut or soy milk and you have all nutrition packed in one drink.

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Cucumber and mint smoothies are the best choice to kill the heat and keep your body hydrated. You can mix kiwi, cucumber, mint and kale with lemon juice.

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Similarly those who drink milk can incorporate a fruit and turn it into a shake for nutrition and added flavor. You can also add frozen or fresh fruit to your yogurt serving. Cucumbers can also be added to yogurt.

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Read: Here's how you can eat healthy through Ramazan

8. Desserts:

Get creative and give Willy Wonka a run for his money. Try dipping your fruit in chocolate. In addition to a delectable dessert, you get plenty of heart-healthy antioxidants, some fiber, and a host of vitamins, minerals, and other phytonutrients.

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You can also try baked apples or pears topped with cinnamon and honey for a delicious dessert. If you're in the mood for something decadent, slice up some pears and serve them with warm brie cheese.

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9. Experiment:

If you don’t like the basic taste of vegetables then experiment with condiments and dips.  Cucumbers taste amazing when dipped in hummus. You can do the same with carrots. Spiced yogurt can also be a rich and yummy dip. Also feel free to slather peanut butter on a banana or slices of apple or have fruits dipped in cream.

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10. Dine-Out:

When you plan to dine out then go through the menu thoroughly and pick a dish that has a lot of vegetables in the topping and in the sideline. Same goes for desserts. Choose a dessert that has a higher fruit content.

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