Take the Fruit and Vegetable Challenge
19 easy ways to get your 9 servings a day.
1. Make fruit salad.
Fruit is much more appealing if it is cut, washed, and assembled into a
colorful salad. A couple of times a week, clean out your produce bin and make a
beautiful fruit salad.
2. Make a bowl of fruit part of your decor.
Wash whatever fresh fruit you have at the moment and set a big bowl of it on
your table or desk. As you pass by or talk on the phone, you'll find yourself
munching on this awesome snack food.
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.