Fruit and vegetables are a great source of vitamins and minerals as well as many compounds with antioxidant and anti-inflammatory properties. Eat a variety of colored vegetables and fruits in your everyday snacks and meals.
Tips to help you reach the recommended two and a half cups of vegetables per day:
Cut up vegetables for the entire week after grocery shopping
- Add your cut vegetables to a soup, stir fry, or salad for a quick meal.
- Pack your pre-cut vegetables with a dip for an easy, healthy snack.
Choose frozen vegetables when needed
- Frozen vegetables are picked and packed at the height of freshness and have the same nutritional value as fresh vegetables.
- Frozen veggies are a great way to get a variety of colors and flavors anytime of the year.
Add a variety of vegetables to your favorite dinner recipes
- Making soup? Add in some kale, squash, or tomatoes for a boost of flavor.
- Add spinach and mushrooms to your preferred marinara recipe.
Tips to get the recommended two cups of fruit per day:
Fruits are an easy ‘grab-and-go’ snack food
- Bananas, apples, pears, and oranges are great portable snack options.
- Keep a bowl filled with fruit on the counter; it will remind you to grab fruit as you are leaving.
Fruits are a great dessert
- Fresh berries are a sweet treat at the end of a meal.
- Top low fat frozen yogurt with granola and fruit for a healthy alternative to full fat ice cream.
Fruits are an easy add-in at breakfast
- Top oatmeal or your favorite cereal with fresh fruit, such as berries, sliced banana, or chopped peaches.
Did You Know?
1/4 cup of dried fruit counts as a serving of fruit. Mix your favorites with a handful of nuts for an easy and healthy snack. Keep them in your bag, your desk, or your car for those moments when you need just a little pick me up!