Increasing Fruits and Vegetables

Image of fruits and vegetables with a food journal

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.

For Snack

  • 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.