Easy Ways to Eat 5 to 9 Servings of Fruit and Vegetables a Day

When you strive for your ideal amount of fruits and vegetables each day it's harder to squeeze in the junk food. Your hunger will be satiated, without falling into the habit of reaching for that open bag of chips or the last ice cream sandwich. Fruits and vegetables add nutrients to your diet and keep your body healthy.

How Much Do You Need?

First, find out exactly how many servings of fruits and vegetables you need each day. Then get a handle on what exactly makes a portion. With Fruitsandveggiesmatter.gov you can find out generally how many cups o fruits and how many cups of vegetables you need. Keep in mind this is not a diet site, it only indicates what you based on your age, gender and activity level. It's a good place to start if you think you need to add more healthy produce to your meals.

Breakfast

Slice up bananas into your yogurt or cold cereal
Stir one chopped apple (about one cup) into hot oatmeal
Add fresh blueberries to your pancake mix
Make a breakfast smoothie with yogurt and strawberries
Scoop some chunky vegetable salsa instead of squirting ketchup onto a plate of eggs
Toss a handful of raisins into your favorite cereal
Add onions, mushrooms or peppers to any egg dish

Lunch

Start with a cup of chunky vegetable soup
Slide some extra lettuce or fresh spinach into any sandwich
Add a slice of fresh avocado to any roast beef or turkey sandwich
Chop up onions, peppers or celery and mix into hummus, tuna or chicken salad
Make a cantaloupe salsa with peppers and scallions, to serve with a broiled chicken

Snack

Consider a cup of applesauce or one apple
16 grapes with a cheese stick
Make a fruit salsa with one citrus fruit and some grapes and berries

Dinner

Toss vegetables into your meat sauce, chili or pot full of meatballs
Peel carrots and potatoes and roast them alongside any oven-roasted meat
Make oven-roasted cauliflower and broccoli as a side dish and use it tomorrow for soup

Dessert

Drizzle honey, lemon and cinnamon on a pear or an apple and bake it
Serve orange wedges after dinner, just like they do in your favorite Chinese restaurant
Bake a pizza crust, let cool and add yogurt and fruit for a healthy dessert