Nutrition Facts Fruit and Vegetables How to Get More Fruits and Vegetables Into Your Diet By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Ayana Habtemariam, MSW, RDN, LDN on January 03, 2021 facebook instagram Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Review Board Ayana Habtemariam, MSW, RDN, LDN Updated on January 04, 2021 Print Verywell / Alexandra Shytsman Science suggests that eating a diet rich in fruits and vegetables is associated with having a healthier heart, a lower risk of cancer, better brain function, and longer life. According to the United States Department of Agriculture (USDA), you need at least two cups of fruit every day and about two and one-half cups of vegetables every day. Or if it's easier to track, about five to nine servings per day. An Age-by-Age Guide to Veggie Servings How Big Is a Serving? Generally, one serving of fruit or vegetable is equal to about one-half cup (sliced or chopped). But greens like spinach and lettuce have a serving size equal to one full cup. A single piece of fruit, such as an apple or an orange also counts as one serving. When you read the labels on packaged fruits and vegetables, you might see that a serving is three-fourths of a cup instead of a half cup. One serving of juice is four ounces. Bear in mind that a serving sizes are guidelines. Check in with yourself to determine what is enough for your body. How to Increase Your Fruit and Vegetable Intake Make them more convenient at home. Apples, pears, bananas, oranges, and cherry tomatoes don't need refrigeration so you can keep them in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes. Try something new. Rutabagas can be cooked and mashed alone or mixed with potatoes. Serve pluots as a sweet treat, or snack on pomegranate arils. Try a few dishes from raw food diets. Stock up on frozen vegetables. They're quick and easy to prepare in the microwave or on the stovetop. You can choose single vegetables such as peas, carrots, green beans, or cauliflower, or you can try seasoned blends of vegetables. Pre-cut and pre-washed salads-in-a-bag make mealtime easy. Just don't assume that the pre-washed salad mixes are immaculate. Give them a good rinse before preparing your meal. Take fruits and vegetables to work. Dehydrated fruits such as raisins, dates, and dried cranberries keep nicely in plastic containers. Tuck a bag of raisins in your purse for an easy snack. Single-serving packs of applesauce or fruit cups that don't need refrigeration can also be kept at your desk. Serve fruits and vegetables as after school snacks. Offer a variety of snacks including fruits and vegetables in addition to more traditional snacks like ice cream and potato chips. Ideas include: Freshly cut vegetables and dipA mix of your favorite 100-percent fruit juices with club sodaA parfait made with yogurt, berries, and nuts or granolaA small bowl of whole grain cereal with fresh fruit slices or raisins and low-fat milkFrozen seedless grapes Healthy, Satisfying Snacks Your Kids Will Love Sandwiches, Salads and On the Side Eating a salad as a meal can give you several servings of fruits and vegetables. Start with some lettuce and add sliced tomatoes, apples, pears, berries, celery, cucumbers, sprouts, raw green beans, broccoli or cauliflower. With so many combinations, you can eat a different salad every day. When you make a sandwich, be sure to add lettuce and a couple of thick tomato slices. Take the rest of the tomato, slice it up and serve it on the side. Add extra vegetables to your soup and stew recipes, or even to canned soups. How to Add Spiralized Veggies to Your Diet Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Co. 2013. Sampson L, Rimm E, Hollman PC, de Vries JH, Katan MB. "Flavonol and flavone intakes in US health professionals." J Am Diet Assoc. 2002;102(10):1414-1420. Scalbert A, Williamson G. "Dietary intake and bioavailability of polyphenols." J Nutr. 2000;130(8S Suppl):2073S-2085S. The National Academies of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Tables and Application."