Take the Fruit and Vegetable Challenge
19 easy ways to get your 9 servings a day.
3. Toss some fruit into your breakfast.
Throw some fresh, frozen, or dried fruit into your breakfast, whether you're
having a smoothie, pancakes, French toast, or hot or cold cereal.
4. Throw some veggies in the skillet.
Making an omelet or frittata? Fill it with chopped tomatoes, onions,
mushrooms, green peppers, chili peppers, broccoli florets, or whatever you have
on hand. Any or all of these veggies can also be tossed into any potato skillet
5. Crunch on a green salad.
Eat a crisp, green salad almost every day. It's a cool and refreshing way to
work veggies into your lunch, dinner or snack. Load your salads up with as many
raw veggies as you can: cucumber, grated carrots, zucchini, broccoli florets,
green beans, onions, radishes, jicama, tomato, etc. And try using high-nutrient
raw spinach or romaine instead of iceberg lettuce. For a sweet twist, add fruit
to your green salads. Strawberries, pears, grapes, orange segments, mango, and
papaya all work well.
6. Pair fruit with cheese.
Enjoy some fresh fruit with cheese for a nice (and portable) dessert,
picnic, or snack. The fruits that best lend themselves to pairing with cheeses
are pears, apples, and grapes.
7. Munch on dried fruit.
Dried fruits make great snacks! They don't go bad or get bruised, and you
can carry them in your briefcase or car (or store them in your desk) for a
pick-me-up any time of day. Try dried apricots, pears, peaches, nectarines,
prunes, raisins, dates, cherries, blueberries, and more.
8. Add veggies you like to dishes you love.
Spaghetti is one example of a dish that can be secretly supplemented with
veggies. Just add finely chopped zucchini, mushroom, onions, eggplant, or
yellow squash to a flavorful spaghetti sauce. The smaller you chop the veggies,
the less likely you are to notice they're there.
A few more examples:
- Layer zucchini slices into your lasagna.
- Stir broccoli florets into macaroni and cheese.
- Toss a few chopped vegetables into an omelet.
- Slide some veggies into a cheese quesadilla.
9. Spoon up some soup.
Have soup as a snack or with a meal, at home, or in a restaurant. Choose
soups that are bursting with vegetables. You can embellish canned soups with
extra veggies, too. Just stir them in while you're heating or cooking the
10. Drink your vegetables (and fruits).
Some people are just more likely to drink their fruits and vegetables. V-8
or carrot juice equals a serving of vegetables. Or try blending some carrot
juice with a fruit juice you enjoy (maybe orange or tangerine juice) and you've
got a fruit and a vegetable serving.
11. Vegi-fy your pizza.
If you like pizza, top it with some vegetables. Try any combination of
tomato, onion, bell pepper, mushroom, zucchini, and artichoke hearts.