Eating healthy means striving to eat at least 5 servings of fruits and vegetables every day. Here are 15 tips for eating more vegetables and fruits, without necessarily giving up other favorite foods.
- Keep chopped veggies in the fridge for snacks.
- Buy individually sized fruit servings (fruit cups, applesauce, sliced apples).
- Top any cereal with fruit.
- Add handfuls of frozen veggies to soups or noodles.
- Use yogurt as a dip with fresh fruit.
- Use low fat ranch dressing as a dip for veggies.
- Stuff celery with cream cheese or peanut butter.
- Make a fruit or veggie shish kebab.
- Add grapes or sliced apples to chicken salad.
- Stuff an omelet with diced tomatoes, spinach, or onions.
- Add berries or bananas to pancake batter.
- Fill half a cantaloupe with low fat cottage cheese.
- Choose dried fruit as a treat, rather than candy or cookies.
- Serve fresh fruit with cheese wedges as dessert.
- Grill skewers of pineapple, zucchini, tomatoes, and peppers.
How much is a serving?
How much do you need to eat to count one serving? Here are some guidelines:
- 1 medium-sized piece of fruit = 1 serving
- 1 cup raw, leafy salad = 1 serving
- 1/2 cup chopped fresh or canned fruit = 1 serving
Approximately 16 grapes or 6 strawberries
- 1/2 cup raw or cooked vegetables = 1 serving
Approximately 6 baby carrots
- 1/4 cup dried fruit = 1 serving
These tips come from Let’s Go! “5 A Day Bracelets”
We are bombarded with confusing—and sometimes conflicting—health messages. 5-2-1-0 is a simple, easy-to-remember way to stay focused on widely known, evidence-based recommendations from experts.
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