Most of us know that fruits and vegetables are good for us.

But did you know that ONLY 1 in 10 American adults eat the recommended daily amount of fruits and vegetables? That means in a room of 10 people, only one person is getting enough! Despite knowing how important they are, many of us still fall short in our diets.

If you’re trying to improve your health or lose weight, a simple and effective strategy is to include a fruit or vegetable at every meal. Nutrition doesn’t have to be complicated—sometimes, the easiest steps make the biggest difference.

How Much Should You Be Eating?

The general recommendation is at least 5 servings of fruits and vegetables daily:

• 2 servings of fruit
• 3 servings of vegetables

1 serving is roughly equivalent to 1/2 cup or the size of your fist. As you go through your day, aim to get a half-cup of fruits or veggies five times. Keep in mind that your needs may vary based on age, gender, and physical activity levels.

“BUT FIRST, VEGGIES”

One of the simplest ways to ensure you’re eating enough fruits and vegetables is to plan ahead. Before adding protein or starchy carbs to your plate, think about making half of your plate fruits and/or vegetables. Prioritizing veggies first is a great mindset to adopt!

Tips to Eat More Fruits and Vegetables

1. Make Salads Colorful

Salads are an easy way to pack in a variety of nutrients. Aim for at least three colors in your salad, such as spinach, shredded purple cabbage, carrots, tomatoes, and mushrooms.

2. Try Smoothies

Not a fan of salads? Smoothies are a fantastic alternative. They’re a delicious way to include multiple servings of fruits and vegetables at once. Sip slowly and enjoy!

3. Prep Ahead

Cut up fruits and veggies like cucumber, watermelon, or pineapple and store them in easy-to-access containers. Having them ready to go will make healthy choices more convenient.

4. Pair Snacks with Produce

Add fruits or veggies to your regular snacks. For example:

• Carrots and hummus
• Apple with peanut butter
• Yogurt with berries
• Protein bar and a banana

5. Top Your Breakfast

Add blueberries, bananas, or strawberries to your cereal, oatmeal, or yogurt for an extra boost of nutrients.

6. Snack with a Dip

Snack on raw veggies like broccoli, celery, or carrots paired with your favorite dip or hummus.

7. Sweeten with Fruit

Use fresh fruit as a topping for frozen yogurt or ice cream for a healthier dessert.

8. Opt for Plain Yogurt + Fruit

Instead of flavored yogurt, choose plain and stir in your favorite fruits for a naturally sweet option.

9. Try New Cooking Methods

Not a fan of fruits or veggies? Change how you prepare them! If you don’t like steamed veggies, try roasting or air-frying them. Prefer raw veggies? Pair them with Greek yogurt ranch dressing.

10. Add Herbs and Spices

Enhance the flavor of your veggies with herbs and spices. Garlic, rosemary, or even infused olive oils can completely transform a dish.

11. Choose Seasonal Produce

Eating fruits and veggies that are in season often means they’re cheaper, more nutrient-dense, and tastier. Do a quick search to see what’s in season now and try incorporating these items into your meals.

12. Embrace Frozen Produce

Short on time? Frozen fruits and vegetables can be just as nutritious as fresh. They’re picked ripe and immediately frozen, which helps preserve their nutrients.

13. Work Smarter, Not Harder

Use tools and strategies that make it easier to stick to your goals. Pre-washed greens, frozen veggies, or fruit smoothies can save you time and effort while keeping you on track.

In Summary

Eating more fruits and vegetables doesn’t have to be complicated. Start with small, manageable steps like adding a fruit or veggie to every meal, prepping in advance, or exploring new preparation methods. These simple habits can make a big difference in your overall health and well-being.

What’s your favorite way to incorporate more fruits and vegetables into your diet? Share your tips and tricks below—we’d love to hear them!