How to Include 5 Fruits and Vegetables in Your Daily Diet

Getting at least 5 servings of fruits and vegetables may be easier than you think.
Getting at least 5 servings of fruits and vegetables may be easier than you think. | Source

By Joan Whetzel

Fast foods. Convienience stores, TV dinners and prepackaged foods. They all offer us high calorie, high fat foods – frequently with little or no fruits and veggies in sight. So how can we make sure we get at least 5 servings of fruits and vegetable in our diet?


Juice and Juicing

The first way is by drinking fruit and vegetable juice. When purchasing bottle juices, be sure to read the label. Look for 100 percent juice with no sugar and no additives. As an alternative, buy a juicer and make your own juices.

Eat Fruits and Veggies Raw or Cooked

The best way to get your fruits and veggies is to cut them up and eat them raw. Create a salad, or a finger food tray that includes the fruits and veggies with dipping sauces. If you decide to cook your veggies, you can boil them, but you lose some of the nutirents. Better yet, grill them, steam them, or find a way to bake them if you can.

Double Up

If you are adding a cooked or raw vegetable or fruit as a side order, double up. Eating a double portion of your favorites gets you two servings for the price of one.


Include Fruits and Veggies in Your Recipes

A quick search on the internet will net you plenty of recipes that include fruits and vegetables. Pick any one and look at the amount of fruits or vegetables to make the entire recipe. Break that down by the number of servings for the entire recipe and you’ll be able to figure out how many fruit or veggie servings there are per person for that recipe. Recipies using fruits and vegetables include casseroles, salads, soups and smooties as well as ice cream and Italian Ices. Don’t forget the lettuce, tomatoe, avacadoe, mushrooms and any other vegetables you add to your sandwiches. They count.



It’s really not so difficult to get those servings into your diet. Though, you may have to get a little creative at times.

Getting Your Recommend Servings Of Fruits And Vegetables With Juice .

Serving Sizes for Fruits and Vegetables

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Comments 4 comments

stephanieb27 profile image

stephanieb27 3 years ago from United States

Great tips! Everyone in my house loves fruit. I need to get us eating veggies more. Love the idea of adding the veggies into the recipes!


Joanne M Olivieri 3 years ago

Being diabetic, I eat alot of salads and I incorporate veggies and fruits into the salads. Helpful tips and info here. Voted up


joanwz profile image

joanwz 3 years ago from Katy, Texas Author

Yeah, fruits are never a problem around our house either. Vegetables, while a little more of a challenge, are a huge problem to add to our diet.


stopmasturbation profile image

stopmasturbation 3 years ago

yes joanne you are right , diabetes people must take care of their health . especially women because they get pregnant and they should take care .

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