- Eat melon, grapefruit, berries, or any other fruit., Or mix them with Greek yogurt.
- Add bananas, raisins, or berries to your cereal.
- Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar. Avoid “fruit drink,” "cocktail," or “punch.”
- Add chopped-up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.
- Have a smoothie that has fruit and veggies (like spinach).
- Have a fruit or vegetable salad with lunch.
- Put vegetables on your sandwich. Cucumber, tomato, peppers, lettuce, or avocado are good choices.
- Eat a bowl of vegetable soup. (Choose the product with the lowest amount of sodium or make soup from scratch.)
- Have a piece of fruit or raw veggie sticks instead of chips.
- Keep raw veggie sticks handy. Eat green or red bell peppers, green beans, celery, or carrots.
- Carry dried fruit in your purse or pocket, such as raisins, dates, or dried apricots.
- Have any fresh fruit: grapes, apple, banana, orange, kiwi, etc.
- On hot days, eat a bowl of frozen fruits or vegetables, such as grapes, pears, or bananas.
- Have a fruit or vegetable salad with dinner.
- Add a side of steamed or microwaved vegetables. Frozen veggies are great!
- When cooking your meal in the oven, put in a whole potato, sweet potato, or yam simultaneously.
- Add chopped vegetables when cooking soup, stew, beans, rice, spaghetti sauce, and other sauces. Onions, garlic, and celery are good options.
- When making rice, add some frozen peas for the last three minutes of cooking.