Eat your Fruits and Vegetables!

It goes without saying that a healthy diet is rich with fruits and vegetables. These nutritional powerhouses are loaded with vitamins and minerals that help to maintain the health of our vital functions. Fruits and vegetables contain healthy antioxidants and phytochemicals that help to neutralize free radicals, the compounds that damage cells and lead to diseases such as cancer and premature aging. Additionally, they are low in fat, high in fiber and cholesterol- free, making them a perfect snack or side to a meal.

  • Choose fruits and vegetables that are in season, as they are more flavorful, nutritious and cost a lot less.

  • Eat a variety of fruits and vegetables to keep meals interesting and maximize health benefits, as they differ in nutrient content.

  • Dark leafy green vegetables and brightly colored fruits contain higher concentrations of nutrients.

  • Choose 100% fruit juice.

  • Eat a salad every night with dinner.

  • Add fruit to cereal, oatmeal or yogurt for breakfast.

  • Add chopped vegetables to sauces, pasta, tacos and lasagna.

  • Make fruit smoothies with a blender or fresh vegetable juice with a juicer.

  • Choose dried fruit instead of hard candy.

  • Steam vegetables to preserve nutrients and bring out the


  • Grab an apple or vegetables sticks for an easy snack on the go.

  • Aim for 5 – 9 servings of fruits and vegetables per day.

    1 medium whole fruit
    6 oz 100% fruit juice
    1 cup of raw leafy vegetables 6 oz 100% vegetable juice

Recommended Fruit
    1. Apples

    2. Apricots

    3. Bananas

    4. Berries (Blueberry, Blackberry, Raspberry, Strawberry)

    5. Cantaloupes

    6. Cherries

    7. Citrus Fruits (Grapefruit, Orange, Lemon, Lime)

    8. Kiwifruit

    9. Papayas

    10. Red Grapes

    Recommended Vegetables

    1. Cruciferous Vegetables (Broccoli, Cauliflower, etc.)

    2. Carrots

    3. Dark Green Leafy Vegetables (Kale, Spinach, etc.)

    4. Tomatoes

    5. Beans and Peas

    6. Asparagus

    7. Garlic and Onions

    8. Sweet Potatoes

    9. Bell Peppers

    10. Squash

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