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.


  • 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.


  • 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.