Nutrition for Everyone: Quick Tips -- Fruits and Vegetables
Fruits and Vegetables
Fruit and Vegetable Basics
- Fruits and vegetables look good, taste great and contain vitamins and minerals.
- You can get your variety of fruits and vegetables in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.
- Wash fresh fruits and vegetables thoroughly in water.
How Many Cups of Fruits and Vegetables Do You Need?
It depends on your age, gender, and activity level.
- Not sure how to increase your fruit and vegetable intake? Start the day with 100 percent fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch, and carrot sticks for an afternoon snack. Include a vegetable with dinner and you already have about 5 Cups of fruits and vegetables. If you need more than 5 cups per day (see chart above), try adding a piece of fruit for a snack or an extra vegetable (like carrots or green beans) at dinner.
- There are so many choices when selecting fruits and vegetables. Have you ever tried kiwifruit? How about asparagus? Try something new that helps you reach your goal.
- Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.
- When you keep fruits and vegetables visible and easily accessible you tend to eat them more; for instance, store cut and cleaned produce at eye-level in the refrigerator, or keep a big bowl of fruit on the table.
- You can get some of your fruits and vegetables at restaurants too. Try some of these healthy choices.
- veggie pizza
- pasta with vegetables (but watch out for those high fat cream sauces)
- fresh vegetable "wrap"
- vegetable soup
- small salad (instead of fries)
- plenty of fresh vegetables from the salad bar.
In A Hurry During The 9 To 5?
- Buy ready-to-eat packaged fresh vegetables that are already cleaned. Pre-cut vegetables and salad mixes are a terrific time-saver. You'll find them at your local supermarket.
- A fast food alternative? Your local supermarket may offer prepared items, including sliced melons, fresh pineapple, salad mixes, and a salad bar to satisfy your hunger.
- Fruits and vegetables are nature's original fast food. When it's snack time, grab
- Fruit— an apple or orange, or a zip lock bag and fill with sweet cherries, grapes, dried dates, figs, prunes, raisins, or apricots
- Vegetables— carrot sticks, broccoli, or some red, yellow, and green pepper. Try dipping your vegetables in low-fat or non-fat salad dressing.
- In a hurry for a healthy treat? Pick fruits and vegetables that require little peeling or chopping, like baby carrots, cherry tomatoes, cauliflower, grapes, broccoli spears, an apple, a banana, or a box of 100 percent fruit or vegetable juice.
- Here's a great way to get a variety of fruits and vegetables in your daily diet. Buy low-fat or non-fat yogurt, fruit juice, and fresh, canned, or frozen fruit to blend a quick fruit smoothie. Get juicy! Buy 100 percent fruit or vegetable juice to quench your thirst and satisfy one serving of your fruit and vegetable goals.
Centers for Disease Control and Prevention content is free and public domain.
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