How to get more fruits vegetables: oatmeal and rasinsIncluding 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)
1/2 cup
Vegetarian chili with canned tomatoes and beans 1 cup
Carrots with dip 1/2 cup
Green salad
(*1 cup of leafy greens = 1/2 cup of vegetables)
1/2 cup
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.

Tips: Even more ways to get MORE

How Much is a Cup
Simple Substitutions
Healthy Resources

Other Stories