Everyone knows the slogan of the National Health Nutrition Plan⁽¹⁾ (PNNS) “eat 5 fruits and vegetables a day to stay healthy”. However, this recommendation seems far from easy to put in place for the majority of French people. Indeed, if 7 out of 10 people say they aim to consume 5 fruits and vegetables per day, only a third of French people achieve it.⁽²⁾. In this article, discover our 5 tips to easily eat more fruits and vegetables every day.

45% of French people say they do not eat enough fruit because they find it lacking in practicality⁽³⁾ : expiry too fast, difficulty in keeping and preparing them. For 37% of French people, the problem is also encountered in the integration of vegetables into the diet⁽⁴⁾. A little organization and anticipation can easily remove these obstacles. Establishing menus for the week before going shopping makes it possible, for example, to include fruits and vegetables at each meal and to better control consumption. This also makes it possible to take into account the number of people in the development of menus, to better assess the quantities to buy and thus to reduce food waste.

Fruits and vegetables eaten raw require very little preparation since it is often sufficient to wash them before consumption. As a starter, snack or aperitif, raw fruits and vegetables are excellent for feasting while taking care of your health. For example, crudités sticks dipped in a cottage cheese sauce or in hummus are a perfect alternative to traditional crackers for a healthy appetizer. Some fruits and vegetables like apples, clementines or bananas also make great snacks, as they can be taken anywhere and easily eaten at any time of the day.

To save time in the kitchen, more and more French people are opting for basic preparations in large quantities. By cooking in large quantities for several meals, the time savings is considerable. For example, cooking your fruits and vegetables on weekends allows you to free yourself from preparation time and have them ready to use for the rest of the week. This tip is interesting, especially when we know that the speed of preparation and consumption are important factors for a large part of the population. Many preparations are ideal for exercise and keep very well in the refrigerator. In particular, this is the case of vegetables cooked in water, vegetable purees, fruit compotes, soups or even oven-roasted vegetables.

Freezing fresh fruit and vegetable preparations is a great idea to save precious time in the kitchen and make them easier to eat. Indeed, freezing offers the possibility of having fruits and vegetables ready to use and available immediately. In addition, and contrary to popular belief, frozen vegetables retain an optimal micronutrient content and have their place in a varied and balanced diet.

If blanched vegetables (blanching vegetables consists of cooking them in boiling water and then plunging them into ice water) are well suited to freezing, this is also the case for most fruit-based preparations. and vegetables: pies, gratins, lasagna, soups, pan-fried dishes, etc. Moreover, the possibility of freezing leftover food contributes to a significant reduction in food waste, a real concern for 97% of French people.⁽⁵⁾.

Homemade smoothies and juices made with fresh fruits and vegetables are a great way to increase your daily consumption while having fun. They can, however, be high in sugar and should not represent more than one daily serving of fruits and vegetables. As an aperitif, at breakfast or afternoon tea, they allow you to fill up with nutrients very easily. For a balanced drink, however, be careful not to add sugar and plan to consume it quickly after preparation to maintain an optimal vitamin content. Fruit-based drinks offer a very large number of possibilities allowing the recipe to be adapted according to tastes and desires: red fruit smoothie, green vegetable juice, citrus juice, etc. For even more originality, do not hesitate to integrate fresh herbs, spices and natural flavors.

In conclusion, consuming 5 fruits and vegetables a day is not easy for everyone. However, the will seems very real and the vast majority of French people pay particular attention to the nutritional quality of their food. Fortunately, to make eating fruits and vegetables much easier and more fun, there are a few tips you can put into practice. Anticipation, organization and taking new reflexes on a daily basis could contribute to the significant increase in the consumption of fresh fruits and vegetables.