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Fruits and Vegetables for Health

Did you know most people don't eat enough fruits and vegetables?

  • People who eat more fruits and vegetables included in an overall healthful diet are likely to be at a reduced risk for developing some chronic diseases.
  • Fruits and vegetables provide nutrients like vitamins, minerals and dietary fiber that are vital for good health. Plus they are low in calories, fat and sodium and do not contain cholesterol.

Here are some ways you can eat more fruits and vegetables:

  • Add a serving of fruit like sliced banana or berries to cereal for breakfast.  Or add diced melon, applesauce or a grapefruit half to your breakfast.
  • Keep a bowl of fresh whole fruit like apples, pears, bananas and oranges visible on the kitchen counter for quick snacks.
  • Choose fruit for desserts.  This is the perfect time of the year for baked or poached cinnamon apples or pears.
  • Enjoy a fruit or vegetable salad with most lunches and dinners.  Green leafy salads, slaw, bean salads, low fat cottage cheese and pineapple tidbits or a mixed fruit cup are a few ideas.
  • Add lots of vegetables like green leafy lettuce, fresh spinach leaves, thinly sliced tomato, cucumbers and onion, grated carrots or any other raw vegetable you like to sandwiches.
  • Keep homemade vegetable soup in the refrigerator to heat up for a quick and satisfying snack.
  • Keep ready-to-eat vegetables like radishes, cherry tomatoes, broccoli and cauliflower florets, bell pepper strips and carrot sticks in the refrigerator for a quick snack to grab. 

Becky Varner, MS RD LD


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