Choose a wide variety of fruits and veggies
Try a new fruit or veggie every week. Keep those that you enjoy available for meal time and for snacks.
Create a calorie goal
Whether dieting or not, set a daily goal to guide your meal planning.
Eat a variety of veggies
Don' t forget dark green, leafy, and orange veggies, AND dry beans and peas.
Eat low density foods
Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk- these all have lots of nutrients, and fewer calories.
Eat more fruits and vegetables
People who do have a reduced risk of chronic diseases, including stroke, heart attack, diabetes, and certain cancers.
Eat more fruits and vegetables
They provide natural calorie control because they help you feel full with fewer calories. They are rich in nutrients!
Eat more fruits, vegetables, and legumes
These great sources of fiber help lower cholesterol and reduce risk of heart attack (and they keep you regular!).
Focus on fruits
Eat a wide variety of fresh, frozen, dried, or canned fruits, and take at least 2 cups each day.
Plan your fruits
For 2000 calories, plan 4-5 servings. Sample servings: 1/2 cup juice, 1/4 cup dried, 1/2 cup fresh, frozen, or canned, or 1 whole fruit.
Plan your veggies
For 2000 calories, plan 4-5 servings. Sample servings: 1 cup raw leafy veggies, 1/2 cup raw or cooked veggies, 1/2 cup vegetable juice.
Stick to your fruits & veggies goal
Have a goal for number of servings each day - at dinner, add one or two more servings if you haven't met your goal.
Vary your veggies
Eat more dark green veggies (broccoli, kale), orange veggies (carrots, sweet potato, squash), beans (pinto, kidney, black, garbanzo), and peas.
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