Submitted by Jane Eisenhauer
SNAP-Ed Nutrition Educator
Wild West Extension District
INCREASING FRUIT & VEGETABLE INTAKE INTO YOUR DAILY DIET
There are many ways to incorporate fruits and vegetables into the foods you are already eating. Before you know it, eating 5 or more cups a day will be part of your routine.
What are some ways to increase the amount of fruit and vegetables throughout your day?
- Eat fruit with breakfast
• Use fruit instead of syrup on pancakes or waffles
• Eat fruits and vegetables for snacks
• Add vegetables to your sandwiches
• Add vegetables to your scrambled eggs or omelets
• Add extra vegetables to canned soups
• Order a side salad, rather than fries or chips
• Enjoy fruit for dessert
Many people think fruits and vegetables are too expensive for those with a limited food budget. Sometimes certain fruits and vegetables can be pricey, but there are many ways to get your five a day on limited funds.
What are some tips you use to get a variety of fruits and vegetables while staying within your budget?
- Buy fresh, frozen, or canned.
• Shop in season
• Shop sales
• Buy quality produce that will last longer
• Plan your meals using the most perishable items first
How many cups of fruit do you think an average adult should eat daily?
- 1 ½- 2 cups of fruit per day
• What counts as a cup of fruit?
• 1 cup chopped/sliced fruit (show measuring cup)
• ½ c. dried fruit
• 8 oz. 100% fruit juice
• 1 medium pear, 1 small apple, 1 large banana (8-9”)
• Fruits can be fresh, frozen, canned, dried, or 100% fruit juice.
• MyPlate recommends making most of your fruit whole fruit, rather than juice - Whole fruits offer more fiber and less sugar than even 100% fruit juice, making it a better option
- Canned fruit packed in 100% fruit juice is also a healthy option
How many vegetables do you think an average adult should eat daily?
- 2 ½ – 3 cups per day
- What counts as a cup of vegetables?
- 1 cup cooked or raw vegetables
- 2 cups raw leafy greens
- lettuce, spinach, kale etc.
- Focusing on a variety of colors will ensure that you receive all the health benefits
associated with eating vegetables. Different colors of vegetables (and fruits) offer different vitamins, minerals and phytochemicals
