Here is our guide to incorporating 5 servings of fruits and veggies into your daily diet, along with tips for busy lifestyles, family involvement, and budget-friendly options:

What Counts as a Serving?

  • 1 medium-sized fruit: (apple, orange, banana)
  • 1/2 cup of fresh, frozen, or canned fruit or vegetables
  • 1 cup of leafy greens

One-Day Example:

  • Breakfast: Smoothie with 1/2 cup mixed berries, 1/2 banana, and a handful of spinach (2 servings)
  • Lunch: Salad with 1 cup mixed greens, 1/2 cup chopped bell peppers, and 1/2 avocado (2 servings)
  • Dinner: 1/2 cup steamed broccoli with your main course (1 serving)

Tips for Busy Lifestyles:

  • Prep ahead: Wash and chop veggies on the weekend for easy grab-and-go snacks or meal additions.Be aware that washed vegetables and fruits may go bad faster. Be sure to only wash what you need. Use a vinegar and water soak to clean produce, as this will help prolong the life and remove bacteria.
  • Frozen is your friend: Frozen fruits and veggies are just as nutritious and often more affordable than fresh. Look for sales on both fresh and frozen produce.Take advantage of large quantities that can be frozen, since you will not have to worry about spoilage.l 
  • Embrace one-pan meals: Roast a variety of veggies with your protein for a quick and easy dinner.
  • Double duty: Add veggies to sauces, soups, and casseroles for a hidden boost.

Tips for Family Involvement:

  • Make it fun: Involve kids in choosing and preparing fruits and veggies.
  • Lead by example: Let your kids see you enjoying your fruits and veggies.
  • Offer choices: Provide a variety of options and let everyone choose their favorites.
  • Don’t give up: It can take multiple exposures for kids to accept new foods.

Tips for Low-Income Budgets:

  • Shop in season: Fruits and veggies are cheaper when they’re in season.
  • Buy in bulk: Larger bags of frozen or canned goods are often more economical.
  • Visit farmers markets: You can often find great deals and support local farmers.
  • Grow your own: Even a small garden or container of herbs can provide fresh produce.
  • Don’t overlook canned: Canned fruits and veggies are a great option and are often very affordable. Be mindful of sodium content and opt for “no salt added” or “low sodium” options when possible. Again, take advantage of sales and canned goods have a very long shelf life and come in handy when meals and budgets must be stretched.

Additional Tips:

  • Start small: If you’re not used to eating many fruits and veggies, gradually increase your intake.
  • Keep it visible: Place a bowl of fruit on the counter or keep prepped veggies in the fridge for easy access.
  • Snack smart: Choose fruits and veggies as snacks instead of processed foods.
  • Variety is key: Aim for a variety of colors and types of fruits and veggies to get a range of nutrients.

Remember, every little bit counts! By incorporating these tips and tricks, you can easily reach your 5-a-day goal and enjoy the many health benefits of a diet rich in fruits and vegetables.

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