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10 Tips for Incorporating More Fruits and Vegetables into Your Flexitarian Diet

10 Tips for Incorporating More Fruits and Vegetables into Your Flexitarian Diet

Incorporating More Fruits and Vegetables into Your Diet as a Flexitarian

Flexitarianism, also known as semi-vegetarianism, is a dietary pattern that emphasizes plant-based foods while allowing for the occasional consumption of meat or animal products. Since this style of eating has been linked to several health benefits, including weight loss and disease prevention, it’s no wonder why more people are choosing to become flexitarians.

One of the main advantages of following a flexitarian diet is its emphasis on fruits and vegetables. These nutrient-dense foods provide essential vitamins, minerals, fiber, and antioxidants that support good health. However, for those new to the concept of flexitarianism or struggling to incorporate more fruits and veggies into their diets, it can be challenging to know where to start.

Here are some tips on how you can include more produce in your meals as a flexitarian:

1. Start Slowly

If you’re not used to eating many fruits and vegetables, don’t try to change your entire diet overnight. Instead, start by adding one or two servings per day until you get comfortable with incorporating them regularly.

2. Plan Your Meals Ahead

Planning your meals ahead can help ensure you have enough fresh produce on hand each week. Try setting aside time at the beginning of each week to plan out what meals you’ll make based on seasonal fruits and vegetables available in your area.

3. Experiment with Different Flavors

Eating more fruits and veggies doesn’t have to be boring! Experiment with different flavors by trying out new recipes or incorporating herbs and spices into your dishes.

4. Eat What You Love

Focus on adding fruits and vegetables that you enjoy eating rather than forcing yourself to eat ones that don’t appeal to you. This way, it will be easier for you to sustain this dietary habit over time.

5. Make Smoothies or Juices

Smoothies or juices are an excellent way to incorporate fruits and vegetables into your diet. You can blend together a variety of ingredients, including leafy greens, berries, bananas, and more.

6. Snack on Fruits and Vegetables

Keep a bowl of fresh fruit or cut-up veggies nearby for when you need a quick snack. This is an easy way to increase your intake throughout the day without having to cook.

7. Incorporate Vegetables into Your Main Dishes

Add extra vegetables to your main dishes by tossing them into stir-fries or casseroles or topping off salads with roasted veggies like sweet potatoes or brussels sprouts.

8. Choose Colorful Produce

The more colorful your produce selection is, the better! Different colors provide different nutrients, so aim for a rainbow of fruits and vegetables in each meal.

9. Swap Out Meat for Plant-Based Protein Sources

Instead of always relying on meat as your source of protein, try incorporating plant-based sources such as beans, lentils, tofu, tempeh, or quinoa into your meals.

10. Make Simple Changes

Small changes can make a big difference over time. For example:

– Add spinach leaves to sandwiches instead of lettuce
– Use avocado instead of mayo in salads
– Swap out chips for sliced cucumbers with hummus
– Top oatmeal with fresh berries instead of sugar
– Grill vegetable skewers alongside meat at summer barbecues


Incorporating more fruits and vegetables into your diet as a flexitarian isn’t complicated but it does take some effort and planning at first. Start slowly by focusing on adding one serving per day until you feel comfortable eating them regularly then gradually build up from there.

By following these tips above while keeping things simple and enjoyable along the way while experimenting with new flavors will help ensure that you get all the health benefits that come with increasing fruit/vegetable consumption while enjoying delicious meals every step of the way.

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