Produce has certainly earned its healthful reputation. It is rich in vitamins, minerals, antioxidants, phytochemicals, and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:

  • Lower blood cholesterol levels
  • Decreased risk of atherosclerosis and heart disease
  • Decreased risk of certain types of cancer
  • Lower blood pressure
  • Lower risk of overweight and obesity

How much fruits and vegetables you need is based on your age, sex, and activity level. In general, adults should aim for these amounts every day:

  • About 1-½ to 2 cups of fruit (1 cup = 1 cup fresh fruit, 1 cup fruit juice, ½ cup dried fruit)
  • About 2-½ to 3 cups of vegetables (1 cup = 1 cup raw or cooked vegetables, 1 cup vegetable juice, 2 cups raw leafy vegetables)

Try to fill half your plate with fruits and veggies! Visit the MyPlate website (http://www.choosemyplate.gov/) for more information.

Focus on color when eating fruits and vegetables. Dark green, red, and orange vegetables are especially packed with good-for-you nutrients. Also, within your daily servings, try fruits and vegetables rich in vitamin A or beta-carotene and vitamin C. Produce rich invitamin A and beta-carotene (which is converted to vitamin A in the body) includes:

  • Pumpkin
  • Sweet potatoes
  • Carrots
  • Mangoes
  • Spinach
  • Cantaloupe
  • Kale
  • Apricots
  • Tomato juice
  • Nectarines
  • Papayas
  • Peaches

Produce rich in vitamin C includes:

  • Bell pepper
  • Papayas
  • Oranges and orange juice
  • Broccoli
  • Strawberries
  • Grapefruit
  • Cantaloupe
  • Tomatoes and tomato juice
  • Potatoes
  • Cabbage
  • Spinach
  • Collard greens
Tips for Adding Fruits and Vegetables to Your Diet
For breakfast:
  • Fresh or dried fruit mixed with cereal or oatmeal
  • Bagel or English muffin topped with onion and tomato or cucumber and cream cheese
  • Glass of tomato juice with a spear of celery
For lunch and snacks:
  • Bake a sweet potato (microwave on high for 5-8 minutes) and top with black beans
  • Stir fresh fruit into yogurt
  • Pop open a can of mandarin oranges
  • Dip carrot, celery, red pepper, and zucchini sticks into hummus, yogurt, or low-fat dip
For dinner:
  • Roast vegetables—onion, squash, peppers, and eggplant—and spread on a pizza crust with tomato sauce and cheese
  • Top baked potatoes with steamed broccoli, beans, and salsa
  • Add dried fruit to rice and stuffing
  • Grate carrots and zucchini into pasta sauce
For dessert:
  • Fresh cut-up fruit
  • Top frozen yogurt with sauteed apples, fresh peaches, or canned pineapple
  • Choose a fruity dessert, such as a cobbler