We’ve all heard it: “Eat your fruits and veggies!”
Sure, it sounds simple—but in the middle of busy schedules, drive-thru dinners, and tempting snacks, it’s easy to let those good intentions slide.
Here’s the thing: your body craves the nutrients packed into fruits and vegetables more than just about anything else. Yet most of us fall short, often getting only two or three servings a day (sometimes less). The CDC and USDA recommend at least five servings a day, and that small shift could be the difference between just getting by and feeling your absolute best.
But don’t worry—you don’t need a complete kitchen overhaul or a gourmet chef to make it happen. With a little creativity and a few easy tricks, adding more fruits and veggies to your routine can be quick, fun, and delicious.
Easy Tips to Boost Your Fruits and Veggies
At Breakfast:
Top your cereal, oatmeal, waffles, or pancakes with sliced bananas, berries, or peaches.
Mix fresh fruit into plain yogurt for your own custom flavor—skip the added sugars!
For Snacking:
Grab raw veggies or fresh fruit instead of chips. Carrot sticks, sugar snap peas, or a banana are great on-the-go options.
Dried fruit (like raisins or apricots) is portable, tasty, and less messy than chips.
Make your own trail mix with nuts, seeds, and dried fruit.
Swap creamy dips for salsa or hummus—it’s just as satisfying and way more nutritious.
At Work or School:
Keep fruits like apples, oranges, or grapes in plain sight. If you see them, you’re more likely to eat them!
Stash some cut-up veggies or dried fruit in your bag, desk, or car for easy snacking.
When Dining Out or Cooking In:
Visiting the salad bar? Pile on dark leafy greens, crunchy veggies, and skip the heavy extras like bacon and cheese.
Add frozen veggies to pasta dishes, soups, or casseroles. It’s an effortless way to sneak in another serving.
Cooking tonight? Make extra vegetables and store them for tomorrow—it’s a time-saver!
Dress up canned soups with fresh or frozen add-ins like spinach, beans, tomatoes, or peppers.
For Dinner or Dessert:
Toss fruits like apples, raisins, or mandarin oranges into salads for sweetness and crunch.
Add pineapple to stir-fry, pork, or pizza. Try oranges with chicken or apples with pork—yum!
Skip the cookie and go for naturally sweet options like berries, melon, or dates.
Need a Shortcut?
Frozen fruits and veggies are just as nutritious as fresh, and often cheaper and quicker to prepare.
How Much Is a Serving?
Don’t let the “five a day” recommendation intimidate you—it’s easier than you think. Here's what one serving looks like:
1 medium piece of fruit
½ cup of fruit (raw, canned, or frozen)
½ cup of cooked veggies
1 cup of raw veggies
¼ cup of dried fruit
4–6 oz. of 100% juice
½ cup of cooked peas or beans
One Small Change at a Time
Every fruit or veggie you add counts. Not only are they packed with vitamins, minerals, and fiber, but they also help you feel full, meaning you’ll naturally cut back on the less nutritious stuff without even trying.
Start with one or two swaps today and build from there. Before you know it, you’ll be feeling more energized, nourished, and in control of your health.
Here’s to eating well—and loving it!
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