How to Get Your Daily Vegetable and Fruit Servings

Only one-third of Americans have 2 servings of fruits and 3 servings of veggies a day, reports the CDC, a startling stat, since these foods fuel your body with disease-fighting antioxidants. Here's how to sneak them into every meal.

1 of 4



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.

2 of 4

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.

3 of 4

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.

4 of 4

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.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.