Walking Guide

How to Eat 5 Fruits & Veggies Each Day

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks
  • Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
  • Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
  • Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
  • Use chunky salsa instead of thick, creamy snack dips.
  • Drink 100% juice instead of addictive coffee, tea, or soda.
  • Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
  • Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
  • Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
  • Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
  • When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
  • Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
  • If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
  • Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
  • Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
  • Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans
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Member Comments

Great tips. I love V8 as an addition to veggies, but not as a replacement. Report
Thank you for sharing. Report
This is a great article..........
........Thank You. Report
Great tips, but must add, MUST have my decaf coffee! Report
How can you justify drinking fruit juice with all those calories over a diet drink or a plain tea? And the nuts and dried fruits are pretty high in calories as well. I just end up feeling guilty about the fruit that goes bad while initially looking very appealing in the bowl until the fruit flies arrive. I ate fruit and vegetables when my children were still at home but the day the last one married and moved out I promised myself no more! At 74 I am active, healthy, working two jobs and may manage one serving of either. Report
V8 has fiber which is a plus if going to have juice. I like the low sodium. Report
Thanks for the good information Report
Thanks for the great tips. Report
thanks.... Report
There are really practical ideas here. Very useful. Report
These tips are helpful! Report
CHRISTOPHER63
Absolutely Love my fruits and veggies Report
Cracked me up to see on the suggested list of how to add more veggies was when having a pizza to load it up with veggies and pineapple. I LOVE my pizza that way. Drives husband crazy so I add double fruit and sit near him to eat it! My bad! Report
Action may not always bring happiness, but there is no happiness without action. - William James ~ 3/6/18 Report
Love my freggies Report
Walking Guide

About The Author

Laura Bofinger
Laura Bofinger
As a freelance writer, Laura uncovers some kind of inspiration every day when she writes about health and fitness.