Eating a Diet Rich in Fruits and Vegetables
- 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)
- Sweet potatoes
- Tomato juice
- Bell pepper
- Oranges and orange juice
- Tomatoes and tomato juice
- Collard greens
Tips for Adding Fruits and Vegetables to Your Diet
- Fresh or dried fruit mixed with cereal or oatmeal
- Bagel or English muffin topped with whole fruit jam or onion and tomato or cucumber and cream cheese
- Glass of tomato juice with a spear of celery
- 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
- 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
- Fresh cut-up fruit
- Top frozen yogurt with sauteed apples, fresh peaches, or canned pineapple
- Choose a fruity dessert, such as a cobbler
ChooseMyPlate.gov—US Department of Agriculture http://www.choosemyplate.gov
EatRight.org—Academy of Nutrition and Dietetics http://www.eatright.org
Dietitians of Canada http://www.dietitians.ca
Health Canada Food and Nutrition http://www.hc-sc.gc.ca
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed April 23, 2014.
Food groups: fruits. United States Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/food-groups/fruits.html. Accessed April 23, 2014.
Food groups: vegetables. United States Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/food-groups/vegetables.html. Accessed April 23, 2014.
How many vegetables are needed daily or weekly? United States Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/food-groups/vegetables-amount.html. Accessed April 23, 2014.
How much fruit is needed daily? United States Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/food-groups/fruits-amount.html. Accessed April 23, 2014.
Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. 2006;163(3):222-231.
Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA. 2006;296(10):1255-1265.
Vlachopoulos C, Aznaouridis K, Alexopoulos N, Economou E, Andreadou I, Stefanadis C. Effect of dark chocolate on arterial function in healthy individuals. Am J Hypertens. 2005;18(6):785-791.
- Reviewer: Michael Woods, MD
- Review Date: 05/2014 -
- Update Date: 04/23/2014 -