Choose seven to nine -A-Day
Aim for a combined seven – nine servings of fruits and vegetables each day provides a variety of antioxidants, b-vitamins, dietary fiber and a host of additional plant chemicals known to help prevent disease.
One serving of fruit includes:
1 medium-sized piece of fresh fruit
1/2 medium banana
2 Tbsp dried fruit
1/2 cup canned fruit
1/2 to 3/4 cup most juices
One serving of vegetables includes:
1/2 cup cooked vegetables
1 cup raw or leafy vegetables
Eat a rainbow of colors
Eat a variety of orange carrots and oranges, red peppers, tomatoes, strawberries, raspberries, and peaches, purple plums, green celery, lettuce, and kiwis and yellow peppers and bananas. Choosing a rainbow of colors helps ensure a diverse intake of nutrients.
Increase fruits and vegetables in your diet
- Buy pre-cut vegetables and fruit - fresh or frozen to save time – bag them up for a snack or to add to a dish.
- Have a vegetable-based soup or garden salad with light dressing with your usual sandwich at lunch.
- Instead of a cookie, enjoy a a frozen banana or grapes dipped in 1 tsp of chocolate syrup.
- Keep fresh fruit on your desk or workspace.
- Try a homemade trail mix of you choice of 2 T dried fruit + 2T roasted nuts and/or seeds in a baggie to take with you if you predict you'll be missing a meal.
*If you have high blood pressure, a diet rich in fruits, vegetables, and grains is recommended [see DASH diet]