Take the Fruit and Vegetable Challenge
19 easy ways to get your 9 servings a day.
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.
12. Toss some on the grill.
After you take your meat or fish off the grill, don't waste the hot coals.
Throw some fruits and/or veggies on the grill while you're at it. You might be
surprised at how great they taste!
Often, you can use the same marinade you're using for your meat. (Just
marinate your fruits or veggies separately from the meat or baste them with
marinade that hasn't touched the meat, so they're not exposed to raw meat
You can make a veggie kabob with chunks of vegetables (eggplant, carrot,
bell pepper, mushrooms, zucchini and other squash). Soft vegetables won't need
precooking, but firm vegetables like sweet potatoes, carrots, or broccoli, will
benefit from steam or microwave cooking before they hit the grill.
13. Get them at the drive-through.
You can even get your vegetables at many fast-food chains, as long as you
like salads. Wendy's, for example, offers a Caesar side salad (with 70 calories
and 4 grams of fat, not including dressing) or a side salad (35 calories, 0
grams fat, not including dressing). Ask for the fat-free French, low-fat honey
mustard, or reduced-fat creamy ranch dressing. Use half the packet and you'll
add around 50 calories and from 0 grams to 4 grams of fat, depending on which
dressing you choose.