Packing seven to nine servings of fresh fruits and vegetables into each day may seem daunting. But with a little creativity and foresight, you can easily tackle the USDA's recommended daily dose. Follow these simple (and delicious!) tips to effortlessly integrate more fruits and veggies into your daily regimen.

Fruit

  • Keep a bowl of whole fruit in a visible spot, such as on the kitchen table, counter, or an eye-level refrigerator shelf.
  • Add crushed pineapple, diced apples, or sliced red grapes to coleslaw.
  • When baking, substitute applesauce for half of the oil.
  • Skewer bananas, berries, and pineapple chunks to make fun fruit kabobs.
  • For dessert, try baked apples, peaches, or pears drizzled with honey.

Vegetables

  • Shred carrots or zucchini into meat loaf, casseroles, and bread and muffin mixes.
  • Keep cut veggies in a clear container in the refrigerator for easy snacking.
  • Decorate plates and serving dishes with colorful pepper, carrot, or radish slices.
  • Include chopped veggies in pasta sauces and lasagna.
  • Instead of tortilla chips, dip fresh bell pepper slices in salsa.
  • Top a green salad with salsa rather than salad dressing.

Source: www.mypyramid.gov.