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Fruits and Veggies Matter

The Fruits and Veggies—More Matters® Program, sponsored by the CDC and the Produce for Better Health Foundation, is a national initiative to increase the amount of fruits and vegetables eaten by all Americans. Fruits and vegetables should be the foundation of a healthy diet. Most people need to double the amount of fruits and vegetables they eat every day. Any fruit or vegetable—frozen, fresh, canned, dried fruit, or juice—counts toward a serving.

Eating the correct amount of fruits and vegetables may reduce your risk of cancer, diabetes, high blood pressure, heart disease, and macular degeneration. Fruits and vegetables are high in vitamins, minerals, fiber, antioxidants, and phytochemicals. The antioxidants and phytochemicals in certain fruits and vegetables are showing promising results towards preventing free radicals or cancer-causing agents from damaging cells.

How to add more fruits and vegetables to your diet

Ways to add more fruits and vegetables to your diet include:

  • Drink 100% fruit or vegetable juice, or eat homemade fresh fruit cocktail with breakfast.

  • Make a fruit smoothie for breakfast or afternoon snack (throw in some veggies to add even more nutrients).

  • Have a fruit salad, a piece of fruit, or baby carrots instead of potato chips with a sandwich.

  • Have vegetable soup or a garden salad with low-fat dressing as an appetizer.

  • Stock up on dried, plain, frozen (without added sauces and seasonings), and canned fruits (packed in 100% juice or water) and vegetables (low- or no-added sodium versions).

  • Set fruits and vegetables in bowls in the kitchen, making them more visible.

  • Have microwaved vegetables with dinner.

  • Take pre-washed cut snacks of fruit and vegetables with you to work or shopping.

  • Choose fresh fruit prepared in a fun way as dessert.

Nutrition tip

At your next visit to the grocery store, reach for apples and carrots for snacks instead of cookies and chips. For more convenience, choose precut or individually packaged fruits and vegetables, such as raw baby carrots, bagged pre-sliced apples, fruit cups, small boxes of raisins, or bagged salads.

Online Medical Reviewer: Diane Horowitz MD
Online Medical Reviewer: Maryann Foley RN BSN
Online Medical Reviewer: Paula Goode RN BSN MSN
Date Last Reviewed: 4/1/2019
© 2000-2019 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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