Increasing Fruits and Vegetables
Make sure to eat plenty of vegetables and fruits. Here’s how you can do it!
You can print this page and place a checkmark next to the things you will try to do the next time you eat.
- Drink 6 ounces of 100% vegetable juice.
- Add salsa or chopped vegetables, such as peppers and onions, to omelets (made with egg whites or egg substitute).
- Slice tomatoes and enjoy with your toast or bagel.
- Top cereal, waffles, or pancakes with sliced fruit or applesauce.
- Mix additional sliced fruit into yogurt.
- Add tomato, onion slices, sprouts or lettuce to sandwiches.
- Stir vegetables into low-fat casseroles or soups.
- Mix diced apples, celery, or dried fruits into tuna or chicken salad.
- Use low-fat or fat-free refried beans as a dip or sandwich filler.
- Keep baby carrots or grape tomatoes on hand.
- Microwave a sweet potato and sprinkle it with a little stevia, or drizzle with a teaspoon of molasses
- Start dinner with refreshing grapefruit sections, pear or peach halves.
- Combine various beans (kidney, wax, garbanzo and green) to make a multi-bean salad. Toss with fat-free salad dressing.
- Top baked potato with salsa or broccoli and low-fat cheese.
- Add vegetables to soup, rice mixes or pasta dishes.
- Add vegetables to lasagna instead of meat.
- Try black-eyed peas or black beans as a side dish for meat or fish.
- Add beans to salads, such as kidney beans or garbanzo beans.
- End dinner with a piece of fresh fruit.
- Snack on baby carrots, cherry tomatoes or pepper slices.
- Snack on fresh or dried fruit.
- Try salsa with baked tortilla chips.
- Make healthy popsicles by freezing 100% juice. Add extra fruit!
- Make jello using 100% fruit juice as part of the liquid. Use fresh, frozen or canned fruit when you make gelatin salads.