Including more fruits and vegetables throughout your day is easy. There are lots of ways and plenty of opportunities to eat more, because all product forms count—fresh, frozen, dried, canned and 100% juice.
|8 fresh, large strawberries||1 cup|
|Hot cereal with 1/4 cup raisins
(*1/4 cup dried=1/2 cup fresh)
|Vegetarian chili with canned tomatoes and beans||1 cup|
|Carrots with dip||1/2 cup|
(*1 cup of leafy greens = 1/2 cup of vegetables)
|Frozen green beans||1/2 cup|
|Baked potato||1 cup|
|1 small banana||1/2 cup|
|Apple juice||1/2 cup|
|Totals for the day:|
|Fruits||2 1/2 cups|
|Veggies||3 1/2 cups|
Other easy ways to add more:
Make a yummy fruit smoothie for breakfast.
Pack pre-packaged containers of fruit for at-work or at-school snacks.
Mix frozen or canned vegetables into your favorite casseroles.
Add dried fruits to grain side dishes, such as rice and couscous.
Choose 100% juice instead of soda for lunch.