Fruits and vegetables are the foundation of a healthy diet, providing you with essential vitamins, minerals and fiber. They should make up half your plate at each meal.
While fruit and vegetable recommendations vary based on age, the general rule of thumb is for adults to eat at least 5 servings each day. But according to the CDC, only 1 in 10 adults eats enough fruits or vegetables.
If you’re among the 90% of American adults not eating enough fruits and veggies, good news–getting back on track is easier than you might think! Use the recipes and resources below to start adding more fruits and veggies to your meals and snacks.
Try these delicious seasonal recipes
- Turkey pumpkin chili or slow-cooker vegan chili
- Roasted fall vegetables in a cheddar crust
- Ravioli and vegetable soup
- Sweet potato mac and cheese
- Mixed green salad with pomegranate, dates, and bacon
- Vegetarian sushi grain bowl
- Maple-cinnamon applesauce
- Baked spaghetti squash fritters
- Sheet pan shrimp and beets
- Autumn superfood bowl
Visit the Recipes section of the Health Advocate blog for even more healthy, delicious recipes that your whole family will love!
Sink your teeth into these resources
Check out the Nutrition section of our blog for more nutrition information. We highly recommend these articles:
- Eat the rainbow: The power of a colorful diet
- Seasonal superfoods to try this fall
- Healthy eating for a productive workday
- Give comfort foods a healthy twist
Tasty tips to help you start small…and start today!
Including more fruits and vegetables in your diet doesn’t mean you need to make a bunch of changes all at once or stop eating your favorite foods. Small changes can make a big difference, so start with doing just one thing differently. Then, once you’re comfortable with that, add another healthy action. Here are a few ideas to get you started:
- Top your cereal or oatmeal with a serving of blueberries or sliced strawberries
- Add a serving of baby carrots to your packed lunch
- Have a no-sugar-added frozen fruit bar for dessert
- Mix cooked broccoli into macaroni and cheese
- Add tomato or avocado slices to your sandwich or burger
