The 2005 US Department of Agriculture (USDA) guidelines suggest Americans eat at least five fruit and vegetable serving a day. And that recommendation is for a low-calorie diet. The number of serving increases, depending on caloric intake: a person who takes in 2,000 calories a day ought to be getting nine servings of fruits and vegetables each day!

The following are one serving of vegetable or fruit:

One 6 ounce can of vegetable or fruit juice
Two cups of salad greens
One cup of cooked vegetables
A medium apple
1/2 cup of chopped, cooked, or canned fruit

If you find yourself skimping on the veggies, identify your personal barriers. Next, check out these ideas. Then make a plan to eat at least five fruit and vegetable servings a day for a week. It might become a habit.

No time: All that cutting, and peeling, chopping and cooking! Who has the time? Try these quick fixes.
Stash cans of vegetable or fruit juice in the office refrigerator for break time
Skip the tired iceberg lettuce and dress up sandwiches with fresh baby spinach leaves and cucumber slices
Keep a supply of cut-up vegetable sticks and dip on hand for snacks and lunches
Grab frozen vegetables for a quick supper side dish
Pack a washed apple instead of power bars to snack on after your run. Wrap it in paper towel for easy clean up later. Or try dried fruit (but watch the portion size! Dried fruit is calorie dense.)
Make a supply of mini frittatas for a quick veggie breakfast: saute spinach, zucchini, peppers, etc., spoon into muffin tins, pour in egg-milk mixture and bake. Enjoy warmed in the microwave or as a cold sandwich.
Pump up the vitamin content of your fruit-flavored yogurt. Start with ½ cup or more of fresh or frozen fruit, and spoon plain yogurt over it.


Never liked vegetables: Scarred from a childhood of limp green beans? Come on, you're in charge of the kitchen now. Give peas a chance.
Chop carrots, zucchini, or summer squash really tiny and add to spaghetti sauce
Enjoy fruit-based desserts. Prepare heavy-on-the-fruit versions of bananas foster, strawberry shortcake, or peaches and cream
Use vegetable stock instead of water or chicken broth for soup bases
Substitute sliced apples or cucumbers for crackers with your favorite cheeses or dip
Add chopped apples, pears, raisins, or dried cranberries to the oatmeal
Make fruit smoothies with frozen bananas instead of ice cream
Try a new vegetarian recipe. Pamper yourself with something elegant or explore your favorite ethnic cuisine.

Too expensive: The price of some produce has almost doubled over the past year. But if you think you have to live on mac and cheese alone, think again. Vegetarian meals can be your grocery budget's best friend.
Add a quick sauté of mixed vegetables to cheap canned soup (or make your own Winter Root Vegetable Soup!)
Don't forget the heavenly peanut butter and banana sandwich
Add sautéed mushrooms, onions, peppers, or spinach to omlettes and scrambled eggs
Grow your own vegetables