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Take the Fruit and Vegetable Challenge

19 easy ways to get your 9 servings a day.

18. Have prepared fruits and veggies ready to go in the fridge.

As soon as Kelly gets home from the store, she rinses all the fruit and puts some out for immediate consumption. The rest goes into easy-access clear plastic bags or containers. Then, when her family shows up hungry, she can toss them the fruit before they go rummaging around for chips.

19. Try a little salt.

Kelly encourages folks, if they've never done this, to boil their fresh vegetables in lightly salted water. "I can't believe how many people aren't aware of this simple flavor enhancement trick -- it can make the difference between your child hating and loving broccoli," she says.

9-a-Day Recipes

If you're one of those folks who's not sure you know how to prepare fruits and vegetables, here are a few simple recipes to get you started.

50/50 Fruit Salad (or Fruit Dip)

Journal as: 2 medium pieces of fresh fruit

Remember those 50/50 orange-and-cream bars? They were the inspiration for this recipe.

1 package (1.4 ounces) sugar-free and fat-free instant vanilla pudding mix
1 1/2 cups low-fat milk
5 tablespoons frozen orange juice concentrate, thawed
1/2 cup fat-free sour cream
2 cups melon cubes or balls (honeydew, cantaloupe, watermelon, etc.)
2 bananas, sliced
2 apples, cored and sliced
2 oranges, peeled and broken into segments
2 peaches, nectarines or pears, cored and sliced

  • Put pudding mix, milk, and orange juice concentrate in mixing bowl and beat on medium speed for 2 minutes. Beat in or mix in sour cream.
  • Serve the orange dip with prepared fruit. Or, make a dressed fruit salad by adding all the fruits to a large serving bowl. Pour orange dressing over the top and toss gently to blend. Serve immediately, or cover and keep in refrigerator until ready to serve.

Yield: 8-10 cups of fruit salad.

Per cup of fruit salad and dip (if 8 cups per recipe): 162 calories, 4 g protein, 37 g carbohydrate, 1 g fat, 0.4 g saturated fat, 2 mg cholesterol, 3.5 g fiber, 35 mg sodium. Calories from fat: 6%.

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