Eating adequate amounts fruits and vegetables can help with weight management and reduce the risk of certain types of cancer and chronic disease, explains the Centers for Disease Control and Prevention. The U.S. Department of Agriculture Food Pyramid recommends adults eat between 2 ½ and 3 cups of vegetables and 1 ½ to 2 cups of fruit daily, or 5 to 6 ½-cup servings of vegetables and three or four ½-cup servings of fruit. Nine helpings puts you within the recommended amounts and is easier to fit in than you might expect.
Step 1
Include a serving of fruit or vegetables at breakfast. Have ½ cup of blueberries or diced apple on your cereal or oatmeal or add a ½ cup of cooked spinach, mushrooms or peppers to your omelet for one serving.
Step 2
Blend up a fruit smoothie for a mid-morning snack. Use a large, frozen banana, ½ cup of frozen, unsweetened strawberries and a cup of dairy or soy milk for two more servings of fruit.
Step 3
Consume a large salad for lunch. Toss 3 cups of baby spinach, with diced breast of chicken, ½ a large chopped apple and toasted walnuts. Alternatively, try 3 cups of romaine lettuce with five cherry tomatoes, ½ of a cucumber, sliced, and canned, water-packed tuna. Dress either with light balsamic vinaigrette. Eat a whole grain roll and a yogurt to round out the meal. Each salad includes four servings of produce.
Step 4
Eat a vegetable-rich mid-afternoon snack. Try ½ cup of sweet bell pepper strips with hummus, 8 baby carrots with salsa, a large stalks of celery with a tablespoon of peanut butter or ½ of a whole grain bagel topped with light cream cheese and a small tomato, sliced. Each of these options provides one serving.
Step 5
Dine on a protein, vegetable and whole grain at dinner. Have a ½ cup of steamed vegetables -- fresh or frozen -- like broccoli, cauliflower, peas or green beans as a side dish. Add a sprinkle of Parmesan cheese or a squeeze of lemon to add flavor. Alternatively, make whole grain pasta and eat with 1/2 cup of marinara sauce, which counts as one of vegetables.
Tips and Warnings
- Vary your fruit and vegetable intake rather than relying on the same types daily. If you do not like the taste or texture of whole fruits or vegetables, try sneaking them into your meals. Drink 100 percent juice--one cup equals two servings--add a banana to a peanut butter sandwich, puree cooked sweet peppers and add to macaroni and cheese, toss ¼ cup of raisins into morning oatmeal, have chicken soup with an extra ½ cup of diced carrots, and add a vegetable topping to your pizza. A vegetarian meal, like beans and rice or lentil soup, can also help you meet your daily goal of nine helpings of fruits and vegetables.
Member Comments