Eat Fruits and Vegetables

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​Eat more fruits and vegetables

Fruits and vegetables are full of nutrients that help you learn and grow, prevent disease, and keep up your energy and mood.

Aim for 1–2 cups of fruit and 1 ½ – 3 cups of vegetables daily, especially liberal use of the “powerhouse” fruits and vegetables: broccoli, cauliflower, carrots, squash, sweet potato, spinach and deep greens, citrus fruits and berries and the like.

If you eat locally grown fruits and vegetables, you’ll get maximum nutrition and taste and likely will reduce your exposure to pesticides and chemicals.

Fruits and vegetables are important for a healthy body weight, too.

Studies show that generous amounts of these foods can help you:

  • Prevent overweight and obesity

  • Lose excess weight

  • Maintain a healthy weight throughout your life

Ideas to make it happen:

  • Grab a bag. Buy bags of mini carrots, broccoli, and sugar snap peas for easy, portable snacks.

  • Rate your plate. Fill half of your plate with vegetables at every lunch and dinner. Eat this half first!

  • Finish up with fruit. If you want something sweet for dessert, make it fruit. Whole, fresh fruit is best.

  • Go for 2. Include two vegetables in every dinner.

  • Never starch alone. Add vegetables to rice, ramen, or pasta dishes.

  • Get smooth. Make frozen fruit smoothies with whole fruit, ice cubes, and skim milk or low fat yogurt.

  • Watch your sides. At restaurants, choose beans, vegetables, or a side salad instead of French fries.

  • Keep it in sight. Keep fruits and vegetables on hand, at eye level in the refrigerator, cupboard and counter. Store the chips and cookies out of sight. Better yet, buy them only for special occasions.

Fun Fact: The average piece of produce from a grocery store travels more than 1,500 miles.

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