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How to Get Your Daily Vegetable and Fruit Servings

  • Scott Karcich/iStockphoto

    Breakfast

    Toss 1/2 cup of spinach, mushrooms, broccoli, or onion into an egg-white omelet, or sprinkle whole wheat cereal with 1/2 cup of blueberries, strawberries, or raspberries.

  • Peter Krumhardt

    Lunch

    Throw 4 water chestnuts on a salad for extra filling fiber, or sweeten it up with 1 cup of grapes, 1/4 cup of raisins, or 1/2 cup of cranberries or mandarin orange sections.

  • iStockphoto

    Snacks

    Spread one tablespoon of reduced-fat peanut butter or fat-free ranch dressing onto 4 celery sticks, 1 cup of cucumber slices, 10 baby carrots, or 1 sliced apple, pear, or banana.

  • Tina Rupp

    Dinner

    Top grilled chicken or a baked potato with 1/2 cup of salsa, or serve soup or rice in a carved-out pepper or tomato, or add 1 cup of peas to pasta sauce.

    Originally published in the April 1, 2010, issue of Family Circle magazine.

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