Here are some tips to help you eat more fruits and vegetables.

Reasons to eat more fruits and vegetables:

• Packed with vitamins and minerals
• Good for health heart, vision, strong teeth & bones
• Low in calories

What is a cup of fruits or vegetables?

• A fist-sized fruit (like an small apple or orange)
• 2 cups of leafy green vegetables (one time where 2=1!)
• ½ cup of large pieces of dried fruit
• ¼ cup of raisins
• A cup of all other raw or cooked vegetables
• One cup of 100% fruit juice

Why is a whole fruit better than fruit juice?

• Orange has fiber that makes you fill full when juice will not
• Ounce for ounce, juice has approximately the same number of calories as soft drinks. Look at orange juice as an example:
  • One cup = 110 calories
  • Single-serve bottle = 220 calories
  • Compare to a whole orange = 60 calories

Want a fun way to dress up your fruit and vegetables? Try one or more of these dips:

• Peanut butter
• Cottage cheese
• Low-fat ranch dressing
• Salsa
• Hummus

Keep them handy! We often eat what we see or what is easy to grab:

• Wash fruit and vegetables and store them in grab and go bags
• Put fruit on the counter or eye level in the refrigerator.

Pick a rainbow variety of colors to eat. Here are some examples in each color:

• RED: strawberries, watermelon, apples, tomatoes
• YELLOW/ORANGE: corn, oranges, carrots, sweet potatoes, squash
• GREEN: cabbage, kiwi, green beans, lettuce, peas, celery, zucchini, broccoli, spinach
• BLUE/PURPLE: blueberries, red cabbage, plums, eggplant, grapes
• WHITE: onions, potatoes, cauliflower, mushrooms