Fruit and Veggies: Getting Your Daily Servings

When it comes to fruit and veggies, there are some secrets to making sure you're eating enough.

Do you really pay attention to the nutritional value of the food you're eating? You may not be getting all of the vitamins you need from quality fruit and vegetable sources. Follow these three steps to make sure you're getting your daily servings.

  1. Use the Centers for Disease Control and Prevention's calculator to find out how many cups of fruit and veggies you should eat each day.
  2. Use the United States Department of Agriculture's MyPlate guide to see the portion of your plate that should be filled with fruit and veggies at each meal. You may be surprised to see that they should comprise half your plate.
  3. Strive to eat a variety of fruit and veggies, and get creative about incorporating them into meals and snacks:
  • Use fruit and veggies to make juices and smoothies.
  • Make banana or sweet potato pancakes, or add fruit to oatmeal or cereal.
  • Make it a habit to have a side salad with your lunchtime soup or sandwich.
  • Make veggies a prominent part of dinner by making something such as stuffed bell peppers or portobello mushroom burgers.
  • Make foods like apples, oranges, bananas, grapes and pears your go-to on-the-run snacks.
  • When craving something sweet for dessert, focus on fruit.
  • Try fresh berries with whipped cream or a baked apple sprinkled with a little brown sugar and cinnamon.

Create a journal where you keep count of your fruit and veggie servings until you get a good feel for how many you should eat each day.

To learn more about healthy eating talk to your doctor or dietitian. Need help finding one? Use our online Find a Physician service or call us at 1-855-868-6262.

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