As a guideline, the Food Guide Pyramid
suggests at least
5 servings of fruits and vegetables each day.

 

At least one serving should be
rich in beta carotene which can be converted to Vitamin A.

 

At least one source should
be rich in Vitamin C.

 

At least one source should
be high in fiber.

 

Eat vegetables from the
cabbage family several
times a week.

 

 

Ways to enjoy more fruits and vegetables...

• For breakfast - drink juice or top off your cereal or pancakes with sliced fruit.

• Here is a "grate" way - add grated vegetables such as zucchini and carrots to lasagna, meatloaf, pasta or mashed potatoes.

• Add peas to mac & cheese!

• Make a "veggie" pizza - include vegetables like broccoli, carrot shreds, red and green bell pepper and chopped tomatoes or whatever veggies you like!

• Drink a variety of juices for snacks - try grapefruit, apple, cranberry, orange, grape, papaya, mango, tomato, peach, apricot. There is so much to choose from! 100 % juice drinks are the best.

• Stack your sandwich with veggies like cucumbers, bell peppers, tomatoes, onions and sprouts.
  

• Take fruit to school for lunch or a snack on the bus ride home - maybe an apple, orange, grapes or dried fruit.

• Dig into some salsa!! Spicy salsas usually have tomatoes, peppers and onions. Also look for salsas with pineapple, mango or peaches.

• Take the Fruit & Vegetable Alphabet Challenge!

• Find some fun recipes on the more info page.

 

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Some tips taken from ADA Complete Food & Nutrition Guide.

Created and maintained by Lisa M. Sanders
Questions or comments? E-mail me
Last modified July 5, 2004