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GiveMe5

GiveMe5 Infographic

Read on to learn why fruits and veggies are so important and get tips on how to eat at least five servings a day!
​Use #GiveMe5 on social media to share photos of your favorite fruits and veggies!

#GiveMe5What’s so good about fruits and veggies?

A healthy diet begins with a rich variety of fruits and vegetables. This is because fruits and veggies:
  • May help reduce the risk of heart disease, obesity and type 2 diabetes, as well as lower blood pressure.
  • They are naturally low in calories and unhealthy fats.
They provide many nutrients, including:
  • Potassium (helps maintain healthy blood pressure)
  • Vitamin C (aids in growth and repair of all body tissues, from the teeth and gums to the skin)
  • Vitamin A (keeps eyes and skin healthy and protects against infections)
  • Fiber (promotes proper bowel function, helping reduce constipation)

Pile your plate! 5 Reasons to eat MORE fruits and veggies

1. They’re convenient.

Fruits and vegetables are nutritions in any form – fresh, frozen, canned, dried – so they’re ready when you are.

2. They’re good for you.

Fruits and veggies are naturally low in calories, but packed full of fiber, vitamins and minerals.

3. They offer variety.

Fruits and veggies are available in an almost infinite variety. There’s always something new to try for every snack or meal.

4. They’re an all-natural snack.

Brightly colored and full of flavor, fruits and veggies are nature’s treat.

5. They’re fun to eat.

Some crunch, some squirt, some you peel, some you don’t, and some grow right in your own backyard.

Tips for picky eaters

  • Set a good example: have a fruit or veggie with every meal – children are more likely to eat what parents eat.
  • Get them involved: invite kids to pick produce at the store and help with the washing  and preparing at home
  • Keep a stash: store washed and chopped fruits and veggies in plastic containers so they are ready to go. Keep a fruit basket on the kitchen counter.

Play “Hide the Veggies”

  • Shred carrots or zucchini for meatloaf.
  • Toss chopped veggies into pasta sauces.
  • Use mashed sweet potatoes to thicken stews, soups, and gravies.

Experiment with New Recipes

  • Chop fruit and add to oatmeal, waffles, pancakes, cereal or yogurt.
  • Grill vegetable kabobs as part of a barbecue meal.
  • Use a spiralizer to make veggies fun.

Example of Serving Sizes

Example of fruit and vegetables servings for kids ages 2-3

Example of a day's worth of fruit and veggies for kids ages 2-3 includes 1/2 cup of peas, 1/2 cup of carrots, 1/2 cup of applesauce, 1/2 cup of strawberries.

Example of fruit and vegetables servings for kids ages 4-8

Example of a day's worth of fruit and veggies for kids ages 4-8 include 1 mandarin, 1/2 cup of raspberries, 1/2 cup of carrots, 1/2 cup of blueberries, 1/2 cup of corn and 1 celery stalk.

Example of fruit and vegetables servings for kids ages 9-13

Example of a day's worth of fruit and veggies for kids ages 9-13 includes 1 apple, 1/2 cup of blueberries, 1 cup butternut squash, 1/2 cup of broccoli, 2 cups of salad with peppers and 1/2 cup of strawberries.

Example of fruit and vegetables servings for kids ages 14-18

An example of a day's worth of fruit and veggies for kids ages 14-16 includes 1 apple, 1/2 cup of squash, 1/2 cup of snap peas, a 1/2 cup of grapes and 1/2 cup of sliced carrots.

Example of fruit and vegetables servings for adults

Example of a day's worth of fruit and veggies for adults includes two cups of salad, 1/2 a cup of broccoli, 1 cup of mixed berries, 1/2 a cup of sliced peppers, 1/2 a cup of shredded carrots and a small banana.

Quick Recipes

GiveMe5 Recipes: Veggie Wrap

Wrapping some cruchies veggies in a whole wheat tortilla makes for an easy to eat and delicious snack.

GiveMe5 Recipes: Apple Dippers

Recipe for apple dipper snacks. Remeber to wash your apples before eating them, and to ask an adult for assistance with the apple slicer or other sharp utensils.

GiveMe5 Recipes: Salad Shake

Recipe for a veggie salad shaker. Quickly make a salad using a mason jar, your favorite vegetables and a low calorie dip.

GiveMe5 Recipes: Fruity Cereal

Adding berries or a banana to your cereal is a great way to add a fruit serving to your breakfast.

GiveMe5 Recipes: Veggie Dippers

Veggie dippers are fast, easy, and a healthy treat.


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