Fruits and Vegetables

Fruits and vegetables have gotten a bad rap - but they are some of the best foods you can eat. Fruits and vegetables are good for your health, they taste great (fruit is sweet and veggies are good for crunching), and you can eat them on the go. Most of them are high in vitamins, minerals and fiber, and are low in calories and fat.

Eating the recommended 5 to 9 servings of fruits and vegetables each day is easier than it sounds, because the servings are small: one medium fruit, 1/2 cup of vegetables (about half the size of your fist), or 1 cup of salad. To eat more fruits and vegetables:

Drink a glass of 100% orange or grapefruit juice at breakfast.

Add fruit, like bananas or berries, to your breakfast cereal.

Take a piece of fruit to school for a snack.

For an after-school snack, try carrots sticks, cherry tomatoes, cucumber slices, or celery sticks with low-fat ranch dressing.

Eat veggies at lunch every day. Put them on your sandwich - like lettuce or slices of cucumber, tomato, green pepper, roasted red pepper, or zucchini - or eat a side of baby carrots.

Eat a cup of vegetables with dinner every night (that gets you 2 servings).

People who eat 5 or more servings of fruits and vegetables a day have half the cancer risk of people who eat fewer than 2 servings a day. Fruits and vegetables also reduce the risk of heart disease, blindness, and stroke. The fiber in fruits and vegetables can help you spend less time in the bathroom (they prevent constipation).

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