Tag Archives: nutrition month

10 Ways to Eat More Fruits and Vegetables

Did you know that 90% of Americans do not eat the daily recommended amount of fruits and vegetables? This month, make it a goal to eat the nine recommended servings every day. That’s only 2 cups of fruit and 2 1/2 cups of vegetables.


1 | Make a Breakfast Smoothie

Add one banana, one cup of spinach and one cup of milk or dairy substitute. Blend with a handful of ice.

2 | Vegetable Egg Bake

Add broccoli, tomatoes, onion, red pepper and spinach to eggs, milk and low-fat cheese and bake for a week’s worth of healthy, vegetable-packed breakfasts.

3 | Berry Bowl

Add one cup of berries to plain Greek yogurt.

4 | Mid-Morning Fruit Break

Have a small apple or peach, one cup of grapes or a grapefruit as a snack.

5 | Lunch Time Salad

Get your daily veggies needs in one go with a big salad. Add two cups of greens, and a half cup each of cucumbers, tomatoes and red peppers. (Two cups of greens count as one cup vegetables.)

6 | Add to Wraps and Sandwiches

Add some crunch to your wrap with shredded carrots, top your sandwich with cucumbers and tomatoes or add apple slices to your turkey sandwich.

7 | Crunchy Dippers

Use baby carrots, celery sticks or sugar snap peas to dip in hummus.

8 | Easy Sides

Keep bags of your favorite frozen vegetables on-hand to steam for a quick side or toss in a stir fry.

9 | Noodle Swap

Swap out pasta for spaghetti squash or spiralized zucchini.

10 | Sneak in Veggies

Puree or shred carrots, spinach or zucchini and add to tomato sauce for lasagna or meatloaf. Be extra sneaky and use thinly sliced eggplant or zucchini in place of noodles in your lasagna.