A good idea every day: how to incorporate fruit and veg into every meal

From fruit at breakfast to vegetables at lunch or as a snack: every meal offers opportunities. And it doesn’t have to be complicated at all. With a few simple ideas, you can make sure fruit and vegetables feature on your plate throughout the day.

Start the day with fruit

The morning is an easy time to add fruit to your day straight away. For example, mix some apple, pear, berries or other fruit into your yoghurt or porridge. Short on time in the morning? Then it helps to prepare your breakfast the night before. A good example is overnight oats with fruit. You leave the oats in the fridge overnight and add fruit and nuts. That way, a tasty breakfast is ready for you in the morning without much effort.

Add some colour to your lunch

Lunch also offers plenty of opportunities to include fruit and vegetables. A few slices of cucumber or tomato on bread, some raw vegetables on the side or a salad make all the difference. That way, you don’t have to wait until dinner to put vegetables on the table. Fancy something different from your usual sandwich? Then try a wholemeal roll with beetroot salad. The combination of beetroot, lamb’s lettuce and apple, amongst other ingredients, adds a lovely splash of colour and ensures you get your fruit and veg at lunchtime.

Make your snacks a chance to enjoy fruit and veg

Feeling peckish between meals? Even then, fruit and veg are an easy choice. Fruit can often be popped straight into your bag, and vegetables such as carrots, peppers, cucumbers and radishes are ideal for chopping up in advance. Add a dip to make it a bit more of a treat. This ‘sweet vegetable’ platter with a fresh ravigote sauce combines carrots, peppers, cucumber and radishes with a refreshing yoghurt sauce. Delicious as a snack at home, at work or after school.

Let vegetables take centre stage at dinner

We’re often already used to having vegetables with our evening meal. Still, you can see if there’s room for just a little more on your plate. For example, make vegetables the basis of the dish and build the rest of the meal around them. The ratatouille with chicken and brown rice is a great example of how this can be done. Aubergine, peppers, courgette and tomatoes together form the heart of the meal. It’s a colourful way to combine different vegetables in a single dish.