How to Learn How to Eat Fruits & Vegetables

Fruits and vegetables contain essential vitamins, minerals and fiber that may protect you from cancer, diabetes and other chronic diseases. According to the Harvard School of Public Health, you should aim for nine servings or 4.5 cups of fruits and vegetables a day. At first, this may sound daunting, but it is doable. With careful planning and a few doses of creativity, you can increase your daily intake of fruits and vegetables.

Instructions

• 1

  Learn about serving size. In his book "Anticancer," David Servan-Schreiber provides the following helpful guide. One serving equals 1/2 cup cooked or raw vegetables, 1 medium fruit, 1/2 cup cooked fruit, 1/4 cup dried fruit or 6 ounces of fruit juice.

• 2

  Dress up your food. At breakfast, top your oatmeal, cereal or yogurt with sliced bananas, fresh berries, raisins or apricots. At lunch or dinner, add strawberries, mandarin orange sections and raisins to green salads to create a rainbow of color.

• 3

  Sweeten with fruit. Add one cup of fresh or frozen berries to pancake batter. Top pancakes with applesauce instead of syrup. Roast chunks of plums in the oven and serve them warm over a small scoop of frozen yogurt. In the summer, freeze grapes for a cool, healthy treat.

• 4

  Hide your vegetables. If you or another family member do not like vegetables, incorporate them into your favorite pasta sauce, chili, lasagna, casserole or stew. When you make a sandwich or burger, slip in sliced tomatoes, shredded cabbage, peppers and onions.

• 5

  Eat with the seasons and support American farmers. When you buy food that is in season, it is better for your health and the environment. Produce that has traveled a few hours will taste fresher because it was picked closer to its peak ripeness.

• 6

  Order grilled vegetables as an appetizer, substitute extra vegetables for french fries and order fruit as a dessert when dining out.

• 7

  Create quick, no-cook meals using fruits and vegetables. Fill a cantaloupe or honeydew melon with low-fat cottage cheese. Combine fresh or frozen berries, a banana, whey or soy protein, water and ice to make a delicious smoothie. Mix a bowl of low-fat yogurt with fruit.

• 8

  Add convenience to your day. Stock your glove compartment and desk drawer with apples, pears and bananas. Cut up your favorite vegetables into snack-size pieces and store them in clear plastic containers at home and at work.