Eat 5 or More Servings of Fruits & Vegetables Every Day
Importance of fruits & vegetables
A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development and for optimal immune function in children. High daily intakes of fruits and vegetables among adults are associated with lower rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes, and possibly, some types of cancers. Emerging science suggests fruit and vegetable consumption may help prevent weight gain, and when total calories are controlled, may be an important aid to achieving and sustaining weight loss.
Top 10 Reasons to Eat More Fruits & Veggies
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Color & Texture. Fruits and veggies add color, texture, and appeal to your plate.
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Convenience. Fruits and veggies are nutritious in any form - fresh, frozen, canned, and dried - so they’re ready when you are!
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Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
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Low in Calories. Fruits and veggies are naturally low in calories.
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May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
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Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.
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Variety. Fruits and veggies are available in almost infinite variety…there’s always something new to try!
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Quick, Natural Snack. Fruits and veggies are nature’s treat, and easy to grab for a healthy snack.
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Fun to Eat! Some crunch, some squirt, some peel, some don’t, and some grow right in your own backyard!
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Fruits and Veggies are Nutritious AND Delicious!
Quick Healthy Tips
Try-a-Bite Rule: Offer new fruits and veggies and encourage everyone in the family to try a few bites each time. It can take 7-10 tries to like a new food.
Never be fruitless! Take advantage of sales to stock up on frozen fruit so it's always on hand. If you buy canned fruit, make sure it's canned in its own juice, not in sweetened syrup.
When possible, avoid frying; try steaming, baking, or stir-frying.
Get sneaky! Add chopped spinach or greens to soup or stews.
Many fruits and veggies taste great with a dip or dressing. Try a low-fat salad dressing, Greek yogurt, or peanut butter.
Make a fruit smoothie with low-fat or Greek yogurt, ice, and fruit!
Add fruits and veggies to foods you already make, such as pasta, soups, casseroles, pizza, rice, etc.
Wash and chop veggies and fruits, then keep them in containers in the fridge, so that they are ready to grab and eat.
Have at least one veggie at every meal.
Add fruit to your cereal, oatmeal, pancakes, and other breakfast foods.
Most people prefer crunchy foods over mushy ones, so enjoy veggies fresh or lightly steamed.
Be a role model! Snack on fruits and veggies regularly and have the whole family help plan healthy dinners.
Offer non-food rewards: Have your family put together a list of fun, non-food rewards that don’t cost much. Post it where the whole family can see it! Examples include playing outdoors, a family game night, extra reading time before bed, going to a ball game, or buying a new book.
Did You Know?
Fruits and vegetables are lower in calories per cup than other higher-calorie foods. This means they may be useful in helping to lower calorie intake.
Eating fruits and vegetables as part of an overall healthy diet may reduce the risk of heart disease, high blood pressure and stroke, obesity, and type 2 diabetes. Eating fruits and veggies can protect against certain types of cancers, reduce the risk of developing kidney stones, and decrease bone loss due to osteoporosis.
A diet rich in fruits and vegetables provides vitamins and minerals, which are important for supporting growth, development, and optimal immune function.