Photo of student group with counselor
Back to Nutrition page

Poster: More Fruits, More Veggies, More Smarts

Why More Fruits and Veggies?

  • vitamins, minerals, fiber and phytochemicals
  • good health
  • energy
  • healthy weight

Click on the images on the right to download the corresponding flyers.
(The flyers are in PDF format. You must have Adobe Reader in order to view and print them. Download Adobe Reader.)

Why Should Your Plate Look Like a Box of Crayolas?

How Do I Get More Veggies and Fruits in My Diet?

Poster: More Fruits, More Veggies, More Passion

Anytime...

  • 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.

Breakfast...

  • 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.
    • Poster: More Fruits, More Veggies, More Love
  • Grab a piece of fruit or a canned fruit cup as you head out the door.

Lunch...

  • 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.

Dinner... Poster: More Fruits, More Veggies, More Jazz

  • 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.

More tips!

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: Poster: More Fruits, More Veggies, More Power

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.

For Recipes and More Information About Fruits and Vegetables:

www.5aday.gov

www.cdc.gov/nccdphp/dnpa/5ADay

www.5aday.com

Take this quiz to test your fruit and vegetable knowledge