8 Ways to Maintain a Daily Diet of Fruits and Veggies

For the last 6 weeks, Nature's Sunshine employees took part in a challenge to eat fruits and vegetables every day.

It's harder than it sounds -- especially to eat the daily suggested amount of 5-to-9 servings of fruit per day.

If you're counting, that's about 1-2 cups of fruit and 2-3 cups of vegetables every day. Those who accomplished it maintained strict discipline, and developed some habits that help ensure the palate and stomach enjoy fresh produce.

Intermountain Live has a good list (below) on how to make that happen:

8 Ways to Eat More Fruits and Veggies

1. Put mini carrots, broccoli, and sugar snap peas in a small plastic bag for easy, portable snacks.


2. Fill half of your plate with vegetables at every lunch and dinner.  Eat this half first!


3. If you want something sweet for dessert, make it fruit.  Whole, fresh fruit is best.


4. Include two vegetables at every dinner.


5. Add vegetables to starches like rice, ramen, or pasta dishes.


6. Make frozen fruit smoothies with whole fruit, ice cubes, and skim milk or low fat yogurt.


7. At restaurants, choose beans, vegetables, or a side salad instead of French fries.


8. Keep fruits and veggies on hand and in plain view.  Store the chips and cookies out of sight.  Better yet, buy them only for special occasions.

It's no secret that fruits and vegetables should be a large part of a diet. They're full of nutrients to help you prevent disease, learn, grow, and keep up your energy and maintain a positive mood.

Studies show that generous amounts of vegetables can help you prevent overweight and obesity and lose excess weight.  Recent research at Washington State University reveals more than 40 plant-based compounds can turn on genes that slow the spread of cancer. 

Your Turn

How important is it to eat fruit and vegetables daily? What are some other ideas to help make sure you include fruit and veggies 

*Photo: Various fruits and vegetables for sale at Pike Place Market, Seattle, Wash., on 16 February 2003. Photogorapher Eric Hunt in Wiki Commons.