Tips on Eating More Fruits & Veggies
- Have a glass of 100% juice in the morning.
- Snack on fresh fruit throughout the day. Grab an apple
or banana on your way out the door.
- Eat a big salad at lunch.
- Snack on raw veggies with low-fat dip instead of chips
- Keep trail mix made with dried fruit on hand for a
- Enjoy your favorite beans and peas. Add them to
salads. Try black bean and corn salsa for snacking.
- Add fresh or frozen veggies to your favorite pasta
sauce or rice dish.
- Eat at least two vegetables with dinner.
- Choose fruit instead of a richer dessert.
For the best calorie control, eat vegetables raw or steamed. Use low-fat
dips, garlic, onions, and other herbs, or very small amounts of butter, cheese,
or sauces for flavor.
Eat a variety of colorful fruits and veggies everyday.
To get as many nutrients as possible, eat fruits and vegetables of different
colors - red, yellow-orange, white, green, and blue-purple. Each color provides
different phytochemicals and nutrients that work together to protect your
Leafy greens (collard, mustard, and turnip greens, Swiss chard, kale, spinach
and lettuces), asparagus, green peppers, broccoli, green beans, peas, green
cabbage, green onion, brussels sprouts, okra, zucchini, Chinese cabbage (nappa/
bok choy), chayote Squash, endive, leeks, broccoli rabe, green apples, green
grapes, honeydew melon, kiwi fruit, limes
Yellow / Orange
Carrots, summer squash, sweet corn, sweet potatoes, butternut squash, winter
squash, pumpkin, yellow peppers, rutabagas, yellow tomatoes, cantaloupe,
grapefruit, lemons, nectarines, oranges, peaches, pineapples, tangerines,
apricots, mangoes, papayas
Tomatoes, spaghetti sauce, tomato juice, tomato soup, red peppers, red
onions, beets, red cabbage, kidney beans, red beans, red lentils, radishes, red
apples, pink grapefruit, strawberries, cherries, watermelon, raspberries,
Blue / Purple
Eggplant, purple Belgian endive, purple grapes, plums, raisins, blueberries,
blackberries, purple figs, dried plums, elderberries, black currents
Cauliflower, mushrooms, onions, garlic, parsnips, shallots, turnips, ginger,
jicama, bananas, pears
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Last Editorial Review: 12/8/2004
Source: National Institutes of Health (www.nih.gov)