This Facts about fruits and vegetables :
What are the recommended servings per day?
Overall: more than 7 servings Vegetables: unlimited (minimum 5 servings) Fruits: 2-4 servings
Why should you choose fruits & vegetables?
Excellent source of fiber Rich in vitamins and minerals Low in calories and most are fat-free Provide a food source of water; fruits and vegetables are made up of more than 50% water Abundant in phytochemicals and antioxidants High consumption helps reduce risk of various diseases such as cancer, obesity, heart disease, arthritis, asthma, macular degeneration and diverticulosis
Ideas to Increase Fruits and Vegetable Consumption
Do it gradually.
Snack on raw vegetables instead of chips and crackers.
To keep it interesting, try dipping vegetables in hummus, salsa or low-fat dip.
Add fruit to your cereal or yogurt at breakfast.
Order salads as an appetizer when out to dinner.
Add vegetables to dishes that don’t always include them, like scrambled eggs, rice or pasta dishes, pizza and casseroles.
Drink your fruit (including fruit just past it’s prime) in the form of a fruit smoothie.
Choose salads as your main course for lunch or dinner.
For variety, top your salads with dried cranberries, sunflower seeds or other nuts.
In hot weather, frozen fruit such as grapes, sliced kiwis, sliced peaches and strawberries are a refreshing snack.
Enjoy salad bars at restaurants or grocery stores.
When craving a sweet treat, try dried fruit.
Buy fresh fruits and vegetables in season.
Frozen fruit and vegetables are frozen soon after harvest and can be eaten during the off season as a nutritious alternative to fresh produce.
Watch local grocery advertisements for reduced prices on your favorite fruits and vegetables. Try fruit for dessert.
Prepare fruits and vegetables ahead of time in a way you like to eat them so they are readily available and desirable to you when you are hungry.
Fill half of your plate with fruits and/or vegetables.
Choose a rainbow of fruits and vegetables daily.