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Most Americans don’t eat enough fruits and vegetables. These food groups boast essential nutrients that can do everything from fight cancer to melt fat. Often times people don’t like them, don’t have time to cook them, or relegate them to the back of the refrigerator where they are forgotten. Be kind to your body and your waistline by incorporating more fruits and vegetables into your diet. Here are ways to up your produce intake:

1. Replace peanut butter and jelly with peanut butter and fresh fruit sandwiches.

2. When you purchase produce, put it in the front of the fridge so that you remember to eat it before it goes bad.

3. Sneak chopped or sliced vegetables, such as spinach, bell peppers, or broccoli, into your marinara sauce. Or add pureed cauliflower to your mashed potatoes for a half and half treat.

4. Become a smoothie connoisseur. Try a green smoothie or blend skim milk, bananas, and frozen berries for a breakfast shake.

5. Use spaghetti squash in place of the actual noodles. 6. Make sure a bowl of fresh fruit is the centerpiece of your kitchen for easy access.

7. Store cut-up vegetables and fruit in individual plastic baggies in the fridge for an on-the-go snack.

8. Add frozen or fresh vegetables to soup, whether it’s canned or not.

9. Learn how to cook vegetables the right way. When you can perfectly steam a veggie and add a touch of seasoning, you’ll be more likely to eat it.

10. Use mashed avocado in place of mayonnaise on sandwiches.

Colleen Gore for DailyHarrison.com