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 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
American Dietetic Association http://www.eatright.org/
Fruits and Veggies: More Matters http://www.fruitsandveggiesmatter.gov/
Dietitians of Canada http://www.dietitians.ca/
Food and Nutrition Health Canada http://www.hc-sc.gc.ca/fn-an/
Fabulous fruits...versatile vegetables. United States Department of Agriculture website. Available at: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/2000DGBrochureFabulousFruits.pdf. Accessed June 27, 2012.
Food groups: fruits. United States Department of Agriculture, Choose MyPlate.gov website. Available at: http://www.choosemyplate.gov/food-groups/fruits.html. Updated June 21, 2011. Accessed June 27, 2012.
Food groups: vegetables. United States Department of Agriculture, Choose MyPlate.gov website. Available at: http://www.choosemyplate.gov/food-groups/vegetables.html. Updated June 21, 2011. Accessed June 27, 2012.
How many vegetables are needed daily or weekly? United States Department of Agriculture, Choose MyPlate.gov website. Available at: http://www.choosemyplate.gov/food-groups/vegetables-amount.html. Updated June 21, 2011. Accessed June 27, 2012.
How much fruit is needed daily? United States Department of Agriculture, Choose MyPlate.gov website. Available at: http://www.choosemyplate.gov/food-groups/fruits-amount.html. Updated June 21, 2011. Accessed June 27, 2012.
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.
United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th ed. Washington, DC: United States Government Printing Office, December 2010.
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: Brian Randall, MD
- Review Date: 06/2012 -
- Update Date: 06/27/2012 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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