Eating More Fruits and Vegetables
Eating a variety of colorful fruits and vegetables every day can help you achieve a healthy
weight. Most fruits and vegetables are naturally high in vitamins, fiber and phytonutrients. They
are also low in fat, calories and sodium. An added bonus is they contain lots of water and fiber
to give you a feeling of fullness. That means you can cut back on calories and still create volume
in your meals. Helping manage your weight is not the only benefit of eating more fruits and
vegetables. They are packed with needed vitamins, minerals and helpful phytochemicals that
work together to protect your health.
Include 1½ to 2½ cups of vegetables and 1 to 2 cups of fruits each day. Getting more fruits
and vegetables is easy if you include them throughout the day. Here are a few tips:
ξ Start the day with ¾ cup 100% fruit or vegetable juice.
ξ Slice bananas, strawberries or peaches on ready-to-eat cereal or add to yogurt.
ξ Stir grated carrot or zucchini into muffins. Add pumpkin, diced apple, banana or
blueberries to pancake batter.
ξ Add frozen fruit like raspberries, strawberries or blueberries to hot cereal.
ξ Scramble eggs with a frozen vegetable medley and add salsa.
ξ Top pancakes or waffles with warm applesauce and a dash of cinnamon instead of syrup.
ξ Make a fruit smoothie by blending low fat milk or yogurt (soy, almond or dairy) and 1
cup frozen or fresh fruit in a blender.
ξ Boost the flavor of a green salad by adding berries, orange, grapefruit or tangerine slices.
ξ Fill a pita with black beans, mixed greens, peppers and tomatoes. Top with salsa.
ξ Pack a lunch with plenty of raw vegetables. Try carrots, celery sticks, peppers, broccoli,
cherry tomatoes, radishes, sugar snap peas, cucumber, zucchini, and jicama. Cutting these
veggies the night before will make your morning more relaxed.
ξ Make a quick veggie spread with ricotta cheese, shredded carrots, chopped celery and
green onions. Use as a dip for fresh vegetables or spread on bagels and crackers.
ξ Take advantage of the salad and soup bars offered at many supermarkets.
ξ Add extra vegetables and beans to casseroles, pasta, soups and stews.
ξ Make a tortilla wrap with refried beans, corn, chopped peppers, tomatoes and salsa.
ξ Use crisp lettuce leaves to make Asian style lettuce wraps.
ξ Steam frozen vegetables for an easy side dish or add to pasta sauce.
ξ Buy ready-pac bags of spinach, cabbage, or broccoli mixes for an easy stir-fry or speedy
ξ Order vegetable pizza, vegetable pasta or a vegetable sandwich when eating out. Ask for
extra vegetables on your sandwich.
ξ When eating out, replace French fries with a salad, vegetable soup or fruit.
ξ Fruit makes a sweet and tasty dessert.
For a Snack
ξ For grab and go snacks, choose dried fruit with no added sugar like raisins, apricots,
blueberries, cherries, plums and apples.
ξ Keep ready-to-eat vegetables at eye-level in the fridge. When in a hurry, snack on fresh
fruits and vegetables that require little preparation. Try baby carrots, cherry tomatoes,
grapes, apples and bananas.
ξ Drink a glass of low sodium vegetable juice.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor.
This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because
each person’s health needs are different, you should talk with your doctor or others on your health care team
when using this information. If you have an emergency, please call 911. Copyright © 3/2015 University of
Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services
Department and the Department of Nursing. HF#405