1 small-sized apple is about 1/2 cup
1/2 cup of baby carrots
1 medium bunch of grapes is about 1 cup
1/2 cup of bell pepper strips
1 small fruit cup in 100% fruit juice is about 1/2 cup of fruit
1/2 cup of cauliflower florets
1 cup of raw, leafy greens
1/4 cup of dried fruit
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Getting Fruits & Vegetables
Into Your Daily Routine
Start the day right! Have a glass of 100% fruit or vegetable juice to wake you up. Boost the flavor of your morning cereal by adding sliced strawberries, apples, or bananas. Breakfast doesn't have to be boring! If you're on the go, pack sliced seasonal fruits and vegetables in plastic baggies and bring along lowfat muffins or yogurt.
Keep the power going all afternoon by adding extra fruits and vegetables to your meal. Be bold! Add raw spinach, grilled mushrooms, or extra tomatoes to your sandwich or turkey burger for more flavor. Don't forget to eat well on those cold days! Leftover vegetables make wonderful additions to canned or homemade soups and stews.
Homemade meals can be quick and easy. Stir-fry frozen vegetables with lean meat for a quick meal. Add more color to your life by adding one more vegetable side dish, or offer baked potatoes for dinner with salsa, vegetables, and fat free sour cream. Make dinner easy by adding fresh, canned, or frozen vegetables to canned or homemade soups, chili, and stews.
Don't sacrifice taste! Liven up a plain dessert with sliced or heated fruit. Try dipping strawberries into lowfat yogurt for a quick treat. Help yourself to a pile of frozen fruit atop a small slice of angel food cake for an easy dessert, or core and slice apples, sprinkle with cinnamon, and heat until soft.
Don't be tempted by junk food! Choose dried fruit instead of candy and crunchy vegetables instead of chips. Keep cut raw vegetables in the refrigerator for easy after-school snacking. Try a new tropical fruit like kiwifruit, cherimoya, mango, or papaya. Make fruit shakes with frozen or fresh strawberries, bananas, fruit juice, and lowfat milk or yogurt for a quick and tasty snack.
For kids' lunches, offer easy-to-pack healthy snacks like bananas, apples, grapes, dried fruit, trail mix, and popcorn.
Shop Smart Tips
Buy and use fruits and vegetables that are in season. They are usually fresher and cost less than produce that is not in season.
Preparing your own healthy snacks, drinks, and meals for family outings in advance can also help save money.
Use everything! Think about how you can get more out of what you are making. Meat bones and vegetable trimmings make wonderful stocks. Leftover vegetables can be used to make soups or casseroles.
Stretch your food dollar by using more vegetables in recipes.
Enjoy summer fruits all year long! Buy, package, and freeze berries, peach slices, and mangos while in season to use in smoothies and salads during the fall and winter.
Keep fresh fruits and vegetables washed, cut, chilled, and ready to eat for snacking after work, school, or during the weekends.
Healthy Activities
Work in your garden, help a neighbor with their yard, or volunteer in a community garden.
At work, make plans with a co-worker to walk during breaks or during the lunch hour.
Climb stairs at work, and walk every time there is an opportunity, like parking your car far away from the entrance to a store.
Play Frisbee®, kick a ball, or fly a kite. It's a great way for the entire family to have fun.
When waiting to pick up your children at school, walk around the track while you wait instead of sitting in the car.
Discover free or low- cost opportunities for physical activity near your home. For example, parks, community centers, and the local YMCA/YWCA may have facilities you can use.
Volunteer to help with physical activity events at your child's school or in your community.
Make household chores your chance to be active. Sweeping floors, dusting, and making beds are all physical activity!
If you have health concerns, please consult your physician before engaging in an exercise routine of changing your diet.
Getting fit can be easy, fun and delicious!
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Give Yourself a Hand!