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How many fruits and vegetables should I eat?
Diets rich in fruits and vegetables help reduce risk for numerous chronic health conditions that are leading causes of death, including cardiovascular disease and cancer. The US Centers for Disease Control and Prevention estimates only about 1 in 10 adults eats enough fruits and vegetables.
Ideally, adults and children should aim for 2 servings of fruit per day, and 3 servings of non-starchy veggies. Instead of keeping measuring cups on hand, it may be easier to follow the USDA guidelines of filling half of your plate with fruits and veggies. Filling your plate like this allows you to get a variety of vitamins and minerals, antioxidants, and fiber. Choosing a variety of colors as well as a variety of fruits and veggies can maximize these benefits.
If half your plate feels like too much, start with making sure to include a fruit or vegetable on the plate, and slowly work your way up from there. There are many ways to increase your fruit and vegetable intake while still enjoying your food.
· Add in cooked onions, tomatoes, zucchini, or squash to tomato sauce for spaghetti, lasagna, or a baked ziti
· Top your yogurt, oatmeal, or cereal with fresh or frozen berries
· Add a ranch seasoning packet to plain greek yogurt or cottage cheese and eat it with fresh veggies
· Add leftover veggies into an omelette or scrambled eggs
· Add spinach or lettuce, tomato, onion, cucumber, avocado to a sandwich
· Making a recipe that already has some veggies in it? Add more of them!
· Purposely make more than you’ll need for that meal so you can quickly use the leftovers the next day
If you are looking to include more fruits or veggies for your snacks, preparing them ahead of time or keeping them at eye level and at the front of the fridge or pantry can make sure they aren’t forgotten. Frozen and canned veggies make it easy to quickly add them on the side for dinner, but if you don’t like the texture sautéing fresh veggies can offer a different texture.
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