Eating a Diet Rich in Fruits and Vegetables

One serving of fruit equals:

• 1 medium piece of fruit, such as an apple, banana, orange, pear, or peach
• 1/2 grapefruit
• 1/2 cup chopped, cooked, or canned fruit, including berries and grapes
• 1/4 cup dried fruit
• 3/4 cup 100% fruit juice

One serving of vegetable equals:

• 1 cup raw, leafy vegetables, such as spinach, romaine lettuce, and broccoli
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup 100% vegetable juice

Within your daily servings, try for one rich in ]]>vitamin A]]> or beta-carotene and one rich in ]]>vitamin C]]>. Produce rich in ]]>vitamin A]]> and beta-carotene (which is converted to vitamin A in the body) include:

• Pumpkin
• Sweet potatoes
• Carrots
• Mangoes
• Spinach
• Cantaloupe
• Kale
• Apricots
• Tomato juice
• Nectarines
• Papayas
• Peaches

Produce rich in ]]>vitamin C]]> include:

• Bell pepper
• Papayas
• Oranges and orange juice
• Broccoli
• Strawberries
• Grapefruit
• Cantaloupe
• Tomatoes and tomato juice
• Potatoes
• Cabbage
• Spinach
• Collard greens

To reach five a day, eat some at each meal

For breakfast:

• 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

For lunch and snacks:

• 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

For dinner:

• 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

For dessert:

• Top frozen yogurt with sauteed apples, fresh peaches, or canned pineapple
• Choose a fruity dessert, such as a cobbler, over a heavier treat, such as cheesecake