Adding more Fruits and Veggies!

How many fruits did you eat yesterday? How many vegetables? If you are an American, chances are not too many. In recent years 68% of Americans did not get the recommended amounts of fruits daily and 74% did not get the recommended amount of vegetables daily. Adding these fiber packed foods loaded with vitamins, minerals, and taste are not only good for the waistline, but are wallet friendly as well. Good news is it is easier than you think to get enough fruits and veggies into your day-to-day life.

How many servings does the USDA recommend?
Fruits: 2-4 a day
Vegetables: 3-5 a day

What is a serving?
Fruits: 

• 1 small whole fruit
• 1/4 cup dried with NO added sugar*
• 3/4 cup frozen or canned with NO added sugar*

* check the ingredient list for sugar, not the nutrition facts. Fruit has PLENTY of natural sugars and will taste sweet without adding all those extra empty calories.

Vegetables:

• 1/2 cup cooked/ canned
• 1 cup raw

Does juice count as a serving?
Though 1/2 cup of 100% juice is considered a serving, it does not contain fiber like whole fruits and veggies, therefore should not be counted as one of your servings. If you do  choose to drink juice, watch your intake, these calories will add up fast!

What can adding more fruits and vegetables do for me?

• Increase weight loss 
• Lower cholesterol levels
• Improve blood pressure 
• Lessen your risk of heart disease
• Lessen your risk of some cancers
• Give you more energy
• Keep you "regular"
• Add color for aesthetically pleasing meals
• Save you money

How can I add more fruits?

• Mix different fruits into blender to make a variety of smoothies
• Bring dried fruits with you for an easy snack on the go (mangoes are my favorite)
• Make a big fruit salad so it is an easy snack to grab when you want something sweet
• Eat frozen fruit slices right from the bag....ever tried frozen pineapple? YUM
• Add fresh berries or bananas to oatmeal
• Dip apples or pears into peanut butter for a mix of fruit, healthy fats, and protein
• Bring an apple with you on the go, cheap and really easy to transport

How can I add more veggies?

• Add a bag of frozen broccoli or spinach next time you make a box of mac n' cheese
• Add some kale to your smoothie for a really cool looking green smoothie
• Brighten up your stir fried meats with plenty of peppers and onions
• Make a big salad at the beginning of the week and put it into small containers so it is easy to travel with or ready to eat when you get home and are hungry
• Try spaghetti squash with your favorite tomato sauce instead of pasta
• Microwave a bag of steamed veggies and serve as a side dish
• Mix in zucchini to your next lasagna

Quick Tips:

• Join a Community Supported Agriculture Program to get plenty of seasonal fruits and veggies while supporting your local farmers
• When possible, choose organic with foods that you will be eating the skin of (ex: celery, strawberries, peaches)
• Buy frozen fruits and veggies, they last longer and for out of season foods they are actually fresher than the ones in the "fresh" section
•  Experiment, try a new fruit or vegetable each week to see which ones are your favorite