Everyone knows that fresh fruits and veggies are an imperative part of a well-rounded diet for weight loss and exceptional overall health. In fact, a study published in the Journal of Epidemiology & Community Health reveals that people who ate at least 7 helpings of produce a day increased cardiovascular health and reduced risk of cancer.

So, how can you pack all those fresh foods into your day? Try a few of these ideas!

Blended

Let’s start slow— smoothies are the obvious go-to for incorporating fruits and veggies into your daily diet. They’re easy to make and easy to take, plus the yummy combinations are endless. When you think of making a smoothie, you probably automatically think of fruits like berries and melon. But don’t discount veggies! Smoothies are an excellent way to get a healthy helping of vegetables like spinach, kale, cucumber, carrots, squash…and more!

Hidden

Adding fruits and veggies to foods you already eat is a simple way to get an extra helping or two. Add a handful of fresh berries to your morning yogurt, some sliced veggies to the wrap you’re having for lunch, or saute them with meat for the Lettuce Wraps you’re making for dinner. Scrambled eggs are also a great way to incorporate some vegetables to your morning routine!

Juiced

Smoothies are one way to drink your vitamins, and juice is another. Whether you make your own juice or buy juice from the grocery store, this is a refreshing—easy— way to get those vitamins. Just be sure to read labels carefully when shopping for juice at the store. It is quite common for juices to have added sugar, fillers, and artificial ingredients. Fat Flush Water calls for 100% unsweetened cranberry juice, and it is important to read the ingredients to make sure that’s what you’re getting.

Swapped

Instead of eating a plate full of pasta, use zucchini ribbon or spaghetti squash instead. Pair those with your favorite sauce and lean protein, and you won’t even miss the pasta! If you’re craving a crunchy treat, bake some Kale Chips instead of reaching for calorie-laden potato chips. Need to satisfy a sweet tooth? Substitute a handful of sweet berries for a piece of sugar-packed candy. This technique might take a bit more planning and creativity than the other methods, but once you get the idea, it will become second nature. (Get more ideas for Healthy Recipe Substitutions here.)

Mixed

This is the perfect idea for when you just need a bit of excitement, something varied and interesting— because sliced cucumber is yummy, but sometimes you just need something different. Mix and match your vegetables in 1 bowl, tossed with a touch of apple cider vinegar and flaxseed oil for a light dressing. (You could even toss some herbs in the bowl, if you have some on-hand.) Tomatoes, peppers, carrots, zucchini, olives…the list goes on and they’re all delicious when you put them together. You could do the same with fruit— although we suggest leaving out the vinegar and flaxseed oil dressing. Mixed berries, apples, orange slices, cherries— whatever fruit you have in the fridge can make a beautifully fresh fruit salad.

What are some of the ways you get a good helping of fresh fruits and vegetables in your day?