It’s recommended that we get at least (this means more is better) 5 servings of fruits and vegetables per day.
1 serving = ½ cup (about the size of a deck of cards) of cut-up fruit or vegetables or ¼ cup dried fruit or 1 cup of green leafy vegetables (lettuce, spinach, etc.)
Get a serving of fruit for breakfast.
- Include fruit (frozen or fresh) in your smoothie or protein drink.
- Always include fruit (dried or fresh) in your hot or cold cereal.
- Grab a whole fruit (orange, apple, banana, plums, pear, etc.) on your way out the door .
- Munch on some dried fruit at your desk when you get to work.
Get a serving of fruit or vegetables for a morning snack.
- Munch on some dried fruit (or trail mix with some protein from nuts) at your desk.
- Eat a whole fruit (apple, banana, cherries, plum, pear, orange, banana, berries, etc.).
- Snack on a bag of cut-up veggies at your desk.
Get a serving of vegetables for lunch.
- Include as many veggies as possible in your sandwich, wrap or rice bowl.
- Ask if you can substitute a salad or serving of vegetables for your side at a restaurant.
- Eat your vegetable serving first to make sure you have room.
Get a serving of fruit or vegetables for a midafternoon snack.
- If you get hungry, go for that bag of cut-up vegetables or whole fruit that you brought with you to work.
- Eat a handful of dried fruit.
- Make a green smoothie (spinach and your favorite fruits) during your lunch break to take back to work for your afternoon snack.
ALWAYS include at least 1 serving, if not TWO servings, of vegetables for dinner (remembering what a serving size is).
- Include a side salad with your meal.
- Use recipes that include vegetables.
- Try steaming some vegetables really quickly (takes 2 minutes).
- Go for frozen vegetables (easy to warm up and generally cheaper than fresh vegetables).