Fruits & Vegetables - Tips On Getting Your Daily Quota

Fruits and vegetables are great for you because they make you feel great and give you lots of energy too. Remember, YOU ARE WHAT YOU EAT! You can get your daily quota of fruits and vegetables in many ways because they come fresh, frozen, canned, dried, and as 100 percent juice.

• A serving can be a medium-size piece of fruit, 3/4 cup (6 oz.) of 100 percent fruit or vegetable juice, 1/2 cup cooked or canned vegetables or fruit, 1 cup of raw leafy vegetables, 1/2 cup cooked dry peas or beans, or 1/4 cup dried fruit.
• Buy low-fat yogurt, fruit juice, and fresh, canned, or frozen fruit to blend a quick fruit smoothie.
• Get juicy. Buy 100 percent fruit or vegetable juice to quench your thirst.
• Buy pre-cut vegetables (packaged or from the salad bar) for brown bag lunches. Try dipping your vegetables in low-fat or non-fat salad dressing.
• Try vegetable pizza, vegetable pasta (but watch out for cream sauces), or a fresh vegetable "wrap." Instead of French fries, order a plain baked potato, vegetable soup, or a small salad.
• Try tossing fruit into your green salads. Oranges, grapefruit, or nectarine slices add extra flavor to your salad.
• Did you know that eating 5 or more servings of fruits and vegetables every day may help reduce the risk of cancer? Fruits and vegetables come in a variety of shapes, sizes, and flavors.
• Fruits and vegetables are nature's Original Fast Food. A box of raisins, some grapes, carrot sticks, or some red and green pepper sticks make quick snacks.
• Take along some healthy snacks like celery sticks, an apple, a banana, or a box of 100 percent fruit or vegetable juice when you are "out for the day".
• Pour 100 percent fruit or vegetable juice into an ice cube tray to make juice cubes.
• Select plenty of raw vegetables when visiting the local salad bars.
• Start your day with 100% fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch and an apple for an afternoon snack. For dinner have some microwaved or steamed vegetables.
• Microwaving fruits and vegetables is fast and fun. Heat up some frozen vegetables or potatoes as a quick & healthy way to get your quota for the day.
• Pick fruits and vegetables that require little peeling or chopping, like baby carrots, cherry tomatoes, asparagus, grapes, apples, or broccoli spears.
• Kiwifruit comes with its own serving cup and cantaloupe comes with its own serving bowl. Just cut them in half through the middle and scoop out each half with a spoon.
• Wash fruits and vegetables thoroughly in water. Do not use detergent.
• For a quick, handy snack, try dried dates, figs, prunes, raisins, apricots, and others.
• For holidays, buy a fruit or vegetable basket for home or as a gift. Each basket contains all the makings to complete your quota of fruits and vegetables for the day.