Why Track Fruits and Vegetables?

Fruits and vegetables are nature’s nutritional powerhouses. They are excellent sources of vitamins, minerals and fiber, in addition to being naturally low in sodium and calories.

Eating an abundance of fruits and vegetables not only helps your heart, it also helps energize you so you don’t feel the need for a nap after lunch.

Getting in your 5-a-day

Aim to eat at least five servings of fruits and vegetables a day with your meals and snacks. If you have trouble fitting that many in, make a list of all the fruits and vegetables you already like. Then set a goal to try at least one new fruit or vegetable each week until you are up to at least five servings a day.

  • Prepare snacks and meals in bulk, to minimize preparation time
  • Keep a basket of fresh, washed fruits handy on your kitchen table for a snack
  • Move fruits and vegetables to the top drawers of your refrigerator for easier visibility
  • Wash and cut up fruits and vegetables in advance for easy additions to meals
  • Challenge yourself to find recipes that feature vegetables (or fruit) as the main entrée ingredient
what about juice?

Juice can only be counted toward your "five a day" if it is 100 percent fruit juice. Since juice isn't considered a good source of dietary fiber, and is a concentrated sources of calories, only one serving a day should come from juice.

Becoming more mindful

Having a hard time eating five servings a day? Recording each time you eat fruit and vegetables throughout the day can help you reach your goals! This template is a great way to get started.

Suggestions for Incorporating fruits and vegetables throughout the day

Breakfast
2 Servings of Vegetables
1 Serving of Fruit 
 
Lunch
1/2 Serving of Vegetables
1 Serving of Vegetables
1 Serving of Fruit
 
Dinner
 1 1/2 Serving of Vegetables 
1 Serving of Vegetables
 

What does a serving of fruit or vegetables look like?

1 Cup of Raw Vegetables
1 Cup of Melon or Berries
1/2 Cup of Cooked Vegetables
1/2 Cup of Dried Fruit
1 Medium Fruit
1/2 Cup of Cooked Beans/Legumes