Why More Fruits and Veggies?
- vitamins, minerals, fiber and phytochemicals
- good health
- healthy weight
Click on the images on the right to download the corresponding flyers. (pdf)
Why Should Your Plate Look Like a Box of Crayolas?
- Fruits & Veggies: More Matters (www.fruitsandveggiesmorematters.org)
- CDC: The Colors of Health (www.fruitsandveggiesmatter.gov)
How Do I Get More Veggies and Fruits in My Diet?
- Make fruits and vegetables more visible.
- Keep a bowl of fruit on your kitchen counter or table.
- Store fruits and vegetables ready to eat on the top shelf of the refrigerator.
- Add fruit or juice in the morning.
- Drink a cup of 100% juice.
- Slice a banana or put berries in your cereal.
- Top waffles or pancakes with yogurt, fruit or applesauce.
- Grab a piece of fruit or a canned fruit cup as you head out the door.
- Snack on veggies or fruit anytime - try carrots, sweet peppers, cherry tomatoes, cucumbers,
grapes or kiwi.
- Microwave a cup of vegetables while making your sandwich at lunchtime.
- Have a little peanut butter with an apple or banana for a high-energy snack.
- Replenish your carbs after a workout with fruit or 100% juice.
- Steam broccoli for 5 minutes and sprinkle with lemon juice.
- Stir fry thin slices of zucchini and yellow squash for 1 minute in a little vegetable oil;
sprinkle with parmesan or Asiago cheese.
- Pierce a medium sweet potato with a fork; microwave on high 4-5 minutes.
What is a Serving?
For those who say eating at least five servings of fruit and vegetables a day sounds difficult, think again.
One serving size is defined as:
1/2 Cup (4 oz.) 100 percent fruit or vegetable juice
One medium fruit (e.g. apple, orange, banana, pear)
1/2 Cup cut-up fruit
1/2 Cup raw or cooked vegetables
1/4 Cup dried fruit (e.g. raisins, apricots, mango)
1 Cup raw, leafy vegetables
1/2 Cup cooked or canned peas or beans
Be creative about eating a variety of fruits and vegetables each day.