How do I get ten servings per day of fruits and vegetables?

Some easy tips for reaching the ten-servings-a-day goal for fruits and vegetables include:Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices in the house. Stock up on frozen vegetables for easy cooking so that you can have a vegetable dish with every dinner. You can easily steam frozen vegetables.

If you do not shop frequently in a week, first use the fruits and vegetables that go bad quickly, such as peaches and asparagus. Save the hardier varieties, such as apples, acorn squash, and frozen goods, for later use. Keep fruits and vegetables where you can see them.

The more often you see them, the more likely you are to eat them. Keep a bowl of cut-up vegetables on the top shelf of the refrigerator. Make a big tossed salad with several kinds of greens, cherry tomatoes, cut-up carrots, red pepper, broccoli, scallions, and sprouts.

Refrigerate in a large glass bowl with an airtight lid, so that a delicious mixed salad is ready to enjoy for several days. Keep a fruit bowl on your kitchen counter, table, or desk at work. Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack and carry moist towelettes for easy cleanup.

Add fruits and vegetables to lunch by having them in soup, in salad, or cut up raw. Increase the portions when you serve vegetables. One easy way of doing so is to add fresh greens, such as Swiss chard, collards, or beet greens, to stir-fries.

Add extra varieties of vegetables when you prepare soups, sauces, and casseroles. For example, add grated carrots and zucchini to spaghetti sauce. Take advantage of salad bars, which offer ready-to-eat raw vegetables and fruits, as well as prepared salads made with fruits and vegetables.

Use vegetable-based sauces such as marinara sauce and juices such as low-sodium V8 or tomato juice. Choose fresh fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with lots of berries.

Freeze blueberries. They make a great summer replacement for ice cream, popsicles, and other sugary food.

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