9 Quick Fixes to Boost Your Fruit and Veggie Intake

Lisa Nelson, RD, LN | May 30, 2017

1 of 11
1 of 11
Credit: iStock

Here are nine easy ways to ensure you eat the recommended five to nine servings of fruits and vegetables every day.

2 of 11

Eat on the go.

Credit: iStock

An apple, orange, banana, and pear are all portable fruits you can eat on the go without advance prep. Fruits provide vitamin C, a powerful antioxidant enhancing the body’s response to free radicals and protecting the arteries from oxidative damage.

3 of 11

Shop the produce shelf for ready-made salads.

Credit: iStock

Select dark green, leafy lettuce varieties, such as romaine, endive, and spinach.

4 of 11

Top your pizza with extra chunks of tomatoes, onions, bell peppers, spinach leaves, and pineapple.

Credit: iStock

Tomatoes are rich in nutrients that directly impact heart health, including potassium, niacin, vitamin B6, and folate.

5 of 11

Use strawberries, bananas, blueberries and other fruits to pancakes, waffles, and toast.

Credit: iStock

Colorful berries are a rich source of polyphenols and antioxidants.

6 of 11

Snack on raw baby carrots, pepper slices, cauliflower, broccoli, and celery.

Credit: iStock
7 of 11

Keep one-serving size bags of dried fruit in your car or desk for a convenient and still healthy snack.

Credit: iStock

One-quarter cup equals one serving of dried fruit.

8 of 11

Mix in frozen or fresh vegetables with your pasta and omelets.

Credit: iStock

Canned vegetables are high in sodium, while frozen or fresh vegetables usually have no added sodium.

9 of 11

Boost nutritional value of soups and sauces by adding a kidney beans, green beans, corn, or peas.

Credit: iStock

Beans provide both soluble and insoluble fiber to promote healthy cholesterol levels.

10 of 11

Enjoy a healthy, refreshing smoothie made with frozen fruit, yogurt, and ice.

Credit: iStock

Add a tablespoon of ground flaxseed to boost omega 3’s.

11 of 11
Credit: iStock

Remember…your goal is to consume five to nine servings of fruits and vegetables EVERY DAY.