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It's Easier Than You Think To Get The Recommended Servings Of Fruits And Vegetables Each Day!

At Breakfast

  • Add fresh or frozen fruit to your cereal or yogurt.
  • Have a bowl of fruit cocktail in place of a traditional breakfast.

Snacks & Lunch at Home & Away

  • Pack a banana, apple or raw vegetables for school or work.
  • Use assorted low-fat dips for raw vegetables.
  • Keep dried fruit & nut mixtures on hand.
  • Make a "smoothie" with fresh or frozen fruit.
  • In place of soda pop, have a quality fruit or vegetable juice.
  • Pack a container of raw vegetables separately to dress up a sandwich.
  • Have individual portions of canned fruit (unsweetened).

At Dinner

  • Try unfamiliar fruits and vegetables with new recipes.
  • Add a second or third vegetable to the meal to give kids choice.
  • Have a salad everyday.
  • Enjoy "in season" produce at the family table.
  • Serve fruit kabobs for dessert.

Eating Out

  • Order an entrée with lots of vegetables.
  • Order a salad and keep the low fat dressing on the side.
  • Chose a fruit cup for dessert.

When Shopping

  • Buy one unfamiliar fruit or vegetable each week.
  • Let other family members help select the fruits and vegetables.
  • Buy "in season" to enjoy the peak harvest at a great price.
  • Visit a farmers market.
  • Buy fresh produce at varying degrees of ripeness (like tomatoes) for use later in the week.
  • Packaged precut vegetables are ideal for convenience.

In the Kitchen

  • Add fresh fruit (diced, shredded) to muffin and quick bread mixes.
  • Keep a fruit bowl on the counter and in sight of the family.
  • Keep fruits and vegetables "ready to eat" at eye level in the refrigerator.
  • Use frozen vegetables for a quick stew or stir-fry.
  • Use the microwave to prepare fast vegetable dishes.
  • Add chopped vegetables to pasta dishes and casseroles.
  • Add frozen or left over vegetables to canned soup.
  • Freeze "in season" produce for later enjoyment.
  • Test kids with the raw version of vegetables they don't prefer cooked.
  • Add fruits to traditional lettuce salads.