How to Eat More Fruits and Vegetables: Easy Tips for Active People
You know fruits and vegetables are good for you. Actually eating enough of them is another story. If you've been trying to figure out how to eat more vegetables in particular, welcome to the club. Only about 1 in 10 adults in the US eats enough vegetables, according to CDC data.
Thankfully, there are plenty of easy, enjoyable ways to increase your intake of these nutrient-dense foods (no sad steamed broccoli required).
In this blog post, you'll learn:
Why Fruits and Vegetables Matter for Athletes
Fruits and vegetables support many aspects of overall health and athletic performance. Here's why they deserve a bigger spot on your plate.
Long-term health
Eating more fruits and vegetables is linked to a lower risk of chronic disease. A systematic review of 95 studies found that people who ate more fruits and vegetables had a lower risk of heart disease, cancer, and all-cause mortality. Even if you exercise regularly, that alone doesn’t seem to make up for a low intake of produce.
Performance and recovery
Fruits and vegetables also play a big role in how well you train and recover:
Carbs for fuel: Fruit and starchy vegetables like potatoes, corn, and peas contribute carbs that help stock your glycogen stores, plus many micronutrients.
Antioxidants and polyphenols: Berries, cherries, pomegranate, beets, and leafy greens are rich in these compounds, which help your body manage oxidative stress and inflammation from hard exercise. Just be wary of supplements containing high doses of vitamins C and E, since they may blunt some of your training adaptations.
Dietary nitrates: Beets, arugula, spinach, and celery are rich in nitrates, which can help your muscles use oxygen more efficiently during exercise.
Better iron absorption: Vitamin C from foods like citrus, bell peppers, strawberries, and broccoli helps you absorb iron, especially from plants. Iron is an extremely important micronutrient for active people. Learn more about it in this podcast episode.
Electrolytes and hydration: Many fruits and vegetables provide potassium, and their high water content contributes to your hydration.
Fiber for gut health: The fiber in produce feeds the beneficial bacteria in your gut and supports regular digestion. Learn more in this podcast episode.
Fruits and vegetables that support your training
Every fruit and vegetable brings something to the table, and eating a variety of colors gets you the widest range of nutrients.
Here are some examples of fruits and veggies that offer specific benefits for active people:
Fruits and vegetables | Key nutrients | Why they help |
Bananas, dates, potatoes | Carbs, potassium | Fuel before, during, and after training, as tolerated |
Beets, arugula, spinach, celery | Dietary nitrates | May help muscles use oxygen more efficiently |
Citrus, peppers, strawberries, kiwi, broccoli | Vitamin C | Support immune function and iron absorption |
Tart cherries, berries, pomegranate | Polyphenols | May support recovery |
Carrots, sweet potatoes, pumpkin, cantaloupe | Beta-carotene | Support immune and eye health |
Kale, bok choy, broccoli | Calcium, vitamin K | Support bone health |
Watermelon, cucumber, oranges | Water, potassium | Contribute to hydration |
How Many Fruits and Vegetables Do You Need?
The 2025-2030 Dietary Guidelines for Americans recommend about 3 servings of vegetables and 2 servings of fruit per day, based on a 2,000-calorie diet. If you're active (and especially if you're an endurance athlete), you likely need a lot more calories than that, so aiming higher is a great goal.
Here's what counts as one serving:
Food | One serving |
Raw vegetables | 1 cup |
Cooked vegetables | 1/2 cup |
Raw leafy greens | 2 cups |
Fresh, frozen, or canned fruit | 1 cup |
100% fruit or vegetable juice | 1 cup |
Fresh, frozen, canned, and dried produce all count, and so does 100% juice. Frozen produce is picked and frozen at peak ripeness and holds up nutritionally against fresh. For fruit, look for products without added sugar, unless you’re intentionally adding carbs to meet higher training needs.
How to Eat More Vegetables
These are my go-to strategies for how to get more veggies in your diet without a lot of extra time or effort.
Stock up on frozen veggies
Frozen veggies are already washed and chopped, they last for months, and you can toss them into eggs, stir fries, soups, chili, and more. Some of my favorites: sliced bell peppers, spinach, corn, green peas, broccoli florets, and shelled edamame.
A few easy ways to use them:
Add frozen spinach to a canned or carton soup as you heat it up
Toss frozen sliced bell peppers into scrambled eggs (microwave first and drain excess water before adding)
Stir frozen peas into rice or mac and cheese
Add frozen corn to chili
Throw frozen shelled edamame into a stir fry, or thaw it for a grain salad
Keep canned and jarred veggies in the pantry
Stock your pantry with canned diced tomatoes, artichoke hearts, roasted red peppers, beets, and any other vegetables you enjoy. Then you can use these items for sauces, salads, sandwiches, and more.
Roast a big batch
Roast a big batch of veggies on a sheet pan or in the air fryer on the weekend. Then use them in bowls, wraps, eggs, and pasta all week.
Roasting changes the texture and brings out the natural sweetness of vegetables. It wins over a lot of people who don't think they like veggies.
Mix veggies into sauces
Make a green pesto. Blend a very generous portion of arugula (or spinach, kale, and/or basil) with garlic, parmesan, pine nuts or almonds, lemon juice, salt, and olive oil in a food processor, and adjust to taste.
Upgrade your marinara. Finely chop carrots, celery, and onions (aka mirepoix) and add them to marinara sauce for your pasta (option to blend for a smooth texture). Or sauté some baby spinach into the sauce while it heats.
Boost your mac and cheese. Blend butternut squash or cauliflower into the cheese sauce, or mix some green peas into your bowl.
Bake them in
Make muffins with shredded zucchini, carrot, and/or pumpkin
Add pumpkin or sweet potato to pancakes or waffles
Make egg muffins with broccoli, bell pepper, onion, or any other veg you enjoy
Make soup
Blended vegetable soups and veggie-packed chili are an easy way to pack in several servings at once. In warmer months, try gazpacho, a chilled tomato-based soup.
Blend them into smoothies
Add spinach, frozen cauliflower, or zucchini to your smoothie. You won't taste them because of the fruit, but you'll get the benefits.
Pile them into salads and toppings
Add lots of chopped veggies like celery, onion, and carrot to a grain salad or tuna salad, or serve tuna salad in a hollowed-out bell pepper
Load sandwiches, wraps, burgers, and tacos with lettuce, tomato, cucumber, microgreens, or roasted peppers
Add veggies to quesadillas and grilled cheese
Top bowls, sandwiches, and eggs with fermented and pickled veggies like kimchi, sauerkraut, and pickles
Add a fun dip
Pre-chop some veggies so they're ready to grab with a dip, or buy easy options like cherry tomatoes and baby carrots that don't require a knife
Many dips count as veggies, such as pico de gallo, guacamole, and baba ganoush
Take shortcuts
Bagged salad kits and coleslaw mix are amazing when you're short on time
Pre-cut veggies like stir-fry mixes, butternut squash cubes, broccoli florets, and sliced mushrooms save lots of prep time
If you think you hate veggies
If vegetables aren't your thing, start by making three lists: veggies you like, veggies you can tolerate, and veggies you're willing to try. This is the same exercise I do with many of my clients, and most people find their "like" list is longer than they expected.
Build your meals around what you already enjoy, then slowly mix in a few from your "tolerate" and "willing to try" lists. A few tricks can help:
Change the cooking method: A vegetable you hate steamed might win you over roasted, grilled, or sautéed.
Pair it with foods you love: Add veggies to pasta sauce, tacos, eggs, or anything else that already makes you happy.
Add flavor: You might dislike a vegetable plain but enjoy it with your favorite spices or sauce.
Give it a few tries: Taste preferences can shift with repeated exposure, so don't write off a veggie after one bite.
How to Eat More Fruit
Fruit is naturally sweet and easy to grab, and some types (like bananas and dates) even double as sports fuel. Here are some ways to work more of it in.
Make fruit a go-to snack
Keep whole fruit on hand for quick snacks
Go for dried or freeze-dried fruit if you need a non-perishable option
Note: Whole fruits with skin (like apples) or lots of seeds (like berries) aren’t the best choice right before exercise because of their fiber content. Try a banana, applesauce pouch, or another carb-rich food instead.
Top it and mix it in
Add fresh or frozen fruit to yogurt parfaits, oatmeal, or cottage cheese
Mash a ripe banana into your oatmeal, chia pudding, or pancake batter
Top pancakes and waffles with fruit
Have peanut butter or ricotta cheese on toast with sliced banana or strawberries
One of my favorite make-ahead breakfasts is a chia pudding and overnight oats combo, with a mashed ripe banana mixed in and frozen berries on top.
Blend into a smoothie
Blend frozen fruit with yogurt, milk (or a non-dairy milk), and a fat source like peanut butter or ground flaxseed. You can also add oats for more carbs and a handful of greens for an extra nutrient boost.
Use certain fruits as sports fuel
Sports nutrition products like gels, chews, and sports drinks exist for a reason, and most of my clients rely heavily on them. That said, some fruit can factor into your sports nutrition plan.
Here are some examples:
Before workouts: Bananas are an all-time favorite because they're packed with carbs and easy to digest.
During long workouts or races: Try bananas, dates, watermelon, or applesauce pouches, if available and tolerated. Just watch portion size, since too much fruit can send you searching for a bathroom.
After workouts: Make a fruit-based smoothie or drink some tart cherry juice, which is rich in polyphenols and carbs and may support muscle recovery after hard efforts.
Add fruit to savory meals
Toss fresh berries, apples, pears, or pomegranate seeds into salads, or use dried tart cherries, cranberries, or blueberries instead
Make mango or peach salsa
Add grapes or chopped apple to chicken salad
Put apple slices in grilled cheese
Grill pineapple or peaches
End your meal with fruit
If you're looking for a sweet way to end a meal, try frozen grapes, banana "nice cream," baked apples, fruit crisp, frozen yogurt with berries, or chocolate-dipped strawberries.
But if you’re really craving something else, like a cookie or ice cream, don’t try to swap it for fruit. Have the cookie! You can always enjoy some fruit alongside it.
Enjoy 100% fruit juice
Whole fruits are important because they contribute carbs, micronutrients, and fiber. 100% fruit juice is great too, because it can help active people meet their higher carb needs, especially when it’s hard to eat more solid food.
Personally, I love tangerine and pomegranate juice and regularly include them (in addition to whole fruits) to make sure I'm hitting my daily carb goals. Try mixing some pomegranate juice with some lime or lemon seltzer for a tasty mocktail!
Keep it visible
Out of sight really is out of mind. Keep fruit on the counter and/or somewhere in the fridge that is easy to grab.
I put bananas in my fruit basket and have a "fruit drawer" in my fridge for apples, oranges, and pears. I keep berries on a visible shelf in my fridge (just don't wash them until you're about to eat them, since moisture makes them spoil faster). I also rinse grapes, dry them well, and put them in a bowl when I buy them for quick snacks.
A Quick Note on Timing
Fiber is an essential part of your diet, but too much right before a workout can lead to GI discomfort. Save high-fiber fruits, veggies, and other foods for further away from training.
For more on fiber and athletes, including how to adjust fruit and vegetable intake around training and racing, check out my podcast episode on fiber.
Need Help Eating More Fruits and Vegetables?
Learning how to eat more fruits and vegetables doesn’t have to mean a total diet makeover. Start with one or two ideas from this blog post, like adding frozen veggies to your eggs or throwing some fruit into your yogurt bowl, and go from there. It’s easier than you probably think to get more produce into your day, and every extra serving supports your health and athletic performance.
And this post really just scratches the surface. If you're looking for more personalized help building a fueling plan that fits your training, schedule, and food preferences, I'd love to work with you!
Ways to get support
Here are a few ways I can help, depending on where you're at:
Join Fuel for Life Crew for access to my masterclasses on everyday and sports nutrition topics. You'll also get direct access to me for questions in our private Slack community.
Download my Nutrition Mini Guide Bundle for 8 practical mini guides and 3 worksheets on key sports nutrition topics.
Fill out a new client inquiry form for in-depth 1:1 nutrition coaching.
About the Author
Claire Shorenstein, MS RD CSSD
I'm Claire, a Registered Dietitian and Board-Certified Sports Dietitian with over 12 years of experience and a longtime endurance athlete. Through my private practice, Eat for Endurance, I help active people feel and perform their best in their athletic and everyday lives through virtual 1:1 nutrition coaching, my Fuel for Life Crew membership, and The Eat for Endurance Podcast. Want to learn more? Visit my About page.
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