GOAL: Add one fruit + one vegetable
to lunch and dinner every day.

What does it mean?

Make sure you eat at least one serving of fruit and one serving of vegetables at lunch every day, and the same amount at dinner.

If you already eat one fruit and one vegetable with lunch and dinner every day, congratulations! Now try to eat at least five servings of fruit and vegetable each day, as part of a diet low in saturated fats, cholesterol, salt, and added sugar.

Why do it?

Fruits and vegetables are an excellent source of vitamins and minerals. Many fruits and vegetables are also high in fiber, which will help you feel full without eating excess calories. Trimming extra calories will help you maintain a healthy weight and avoid heart disease, diabetes, and other diseases associated with obesity.

How to do it:

Try to eat a variety of fruits and vegetables. Use the tables below to get an idea of what one serving of different types of fruits and vegetables looks like.

Vegetables:

  • Raw baby spinach: 2 cups (about a full cereal bowl)
  • Broccoli or Cauliflower: 1 cup (8-12 pieces)
  • Romaine Lettuce: 2 cups (about 8 leaves)
  • Baby carrots: 1 cup (about 15)
  • Baked sweet potato: 1 large sweet potato
  • Cooked beans: 1 cup (about a half full cereal bowl)
  • Cooked corn: 1 cup (One ear)
  • Baked potato: One medium potato
  • Cooked green beans: 1 cup (about a half full cereal bowl)
  • Iceberg lettuce: 2 cups
  • Raw mushrooms: 1 cup (about a half full cereal bowl)
  • Red onion: About 8 slices
  • Raw tomato: 1 cup (about one small tomato)
  • Tomato juice: 1 cup
  • Raw zucchini: 1 cup (about a half full cereal bowl)

Fruits:

  • Banana: One banana
  • Apple: One apple
  • Grapefruit: One grapefruit
  • Grapes: One small bunch (about 30 grapes)
  • Mango: One medium mango
  • Orange: One medium orange (about the size of a tennis ball)
  • Peach: One large peach
  • Plums: 2 large plums
  • Raisins: 1/2 cup (about two handfuls)
  • Strawberries: 1 cup (about 10 berries)
  • Orange juice: 1 cup

How to FIT it in: Ways to eat right
when time and money are tight

  • Pick fruits or vegetables that require little prep time, like baby carrots, cherry tomatoes, or grapes.
  • When cooking vegetable dishes, make extra and freeze portions for later.
  • Buy in bulk. Freeze extra, or purchase frozen, canned, or dried varieties that keep longer.
  • Visit your local farmers’ market to buy fruits and vegetables when in season.
  • Click here or here for more tips!

Other healthy eating tips:

  • Don’t drink your calories!
    • Sodas and sugary drinks are high on calories and low on nutrients. Try drinking water or skim milk instead.
  • Limit fried foods.
    • Try to cut back to one fried food item each week.
  • If you can’t avoid a trip to a fast food restaurant, order a child-size portion instead of a full-size portion.
  • Check back here regularly for more!

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