by Kimberly Schiller

Created on: October 14, 2008   Last Updated: December 09, 2009

We've all heard the recommendation to eat five to nine servings of fruits and vegetables a day. Wow, that sounds like a lot! Most of us assume there's no way we could eat that much, so why bother trying? But it can be surprisingly easy to fit all those servings into your diet, and here's how.

1. Get familiar with serving sizes. Most people think you would have to eat a plate full of veggies to get one serving, but the serving size for most is only 1/2 cup, which is about the size of an ice-cream scoop. The exceptions are leafy greens (1 cup) and dried fruit (1/4 cup). One cup of salad is approximately the size of your fist; 1/4 cup of dried fruit is the size of a golf ball. So you're already probably eating more servings of produce than you thought!

2. Add vegetables to homemade meals you're already eating. Throw some peas or chopped spinach into your pasta sauce. Chop up carrots and onions to cook along with your roast in the slow-cooker. You can add practically any vegetable to eggs; try peppers, mushrooms, peas, zucchini, or broccoli. Toss a handful of berries into your morning cereal, and dried fruit plumps up and adds sweetness to oatmeal.

3. You can count juice - up to a point. Although juice doesn't have the fiber of whole produce to fill you up, you can still drink one or two glasses and benefit from the nutrition. You get bonus points if you replace soda you would normally drink with 100% juice instead.

4. If you don't think you know how to cook vegetables, take a walk down the frozen food aisle. Most supermarkets have an incredible selection of frozen vegetables to choose from. Some brands come in bags you can put right in the microwave! Once cooked, just salt and pepper to taste. If you're looking for new flavors, you can also get frozen veggies in sauce.

5. Check out your local farmer's market or green grocer. Local produce is cheaper, tastier, and usually carries less pesticide and preservatives. It's easy to be inspired to eat healthy when surrounded by all the wonderful colors and aromas of fresh local fruits and vegetables. The staff there will also be better able to give you suggestions on what to look for and how to prepare the items they offer.

6. Add veggies to packaged food to fill them out nutritionally. Before you put packaged rice and sauce in the microwave, add frozen or canned beans. There's never enough celery and carrots in canned soup, but you can add some of your own. Next time you take that frozen dinner out of the microwave to stir, fill the empty spaces in the dish with frozen corn or peas. They will heat through in the last minute or two.

7. Trick yourself into a serving of fruit as dessert. Any fruit can become a cool, sweet treat when it's topped with whipped cream. Split peaches or plums in half, remove the pit, then put face down on a hot grill. You can cut up an apple or pear and microwave it with cinnamon and a tablespoon of water. Then sprinkle with chocolate chips or top with ice-cream.

8. Take advantage of produce that requires little prep for snacking. Grapes, berries, baby carrots, and radishes just need to be washed and won't make a mess. Bananas and dried fruit are ready to go. If you keep snackable produce in your bag and in a bowl on the counter, you will be more likely to grab some when you need a quick bite to eat.  

Hopefully these tips will help you to eat five to nine servings of produce every day. If there are fruits or vegetables you haven't eaten since you were little, try them again! Your palate has probably changed. When you eat out, always order a dish that includes fruit or veggies - let someone else do the work for you. And don't give up if you still fall short. Every little bit of nutrition helps!

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