How to Eat More Fruit and Vegetables

Which fruits and vegetables are best?

That’s easy: They’re all good! If you eat many different types of fruits and veggies, you’re sure to get all the different types of nutrients you need. The American Heart Association recommends filling at least half your plate with fruits and veggies to make it to the recommended 4 ½ cups of each per day. The good news is that all produce counts, which means canned, fresh and frozen varieties can help you reach your goal. Buy our best seller here.

When buying canned, dried, or frozen vegetables and fruit, be sure to compare meal labels and select the products with the lowest amount of sodium and introduced sugars.


Eat melon, grapefruit, or other fruit. Add bananas, raisins, or berries to your cereal. Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar – not “fruit drink,” "cocktail" or “punch.”Add chopped-up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.


Have a fruit or vegetable salad with lunch. Put vegetables on your sandwiches, such as cucumber, sprouts, tomato, lettuce, or avocado. Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)Have a piece of fruit or raw veggie sticks instead of chips.


Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery, or carrots. Carry dried fruit, such as raisins, dates, or dried apricots, in your purse or pocket. Have any sort of clean fruit: grapes, apples, bananas, oranges, kiwis, etc. On warm days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas, or bananas.


Have a fruit or vegetable salad with dinner. Add a side of steamed or microwaved vegetables – frozen veggies are fine! When you use the oven to cook your meal, put in a whole potato, candy potato, or yam at the same time. Add chopped vegetables like onions, garlic, and celery when cooking soup, stew, beans, rice, spaghetti sauce, and other sauces. When making rice, add some frozen peas for the last 3 mins of cooking. 

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