Day Challenge

Some ideas to help you increase the number of fruits and vegetables you eat each day to meet the 5-A-Day challenge are: (see for serving sizes.)

  • Eat fruit or drink fruit juice at breakfast.
  • Snack on fruits and vegetables (especially bite-sized portions such as baby carrots or dried fruits) throughout the day.
  • Include one or more side servings of vegetables at lunch and dinner.
  • Eat at least one Vitamin A-rich fruit or vegetable - good food sources include apricot, cantaloupe, carrot, mango, papaya, pumpkin, spinach, sweet potato, romaine lettuce, mustard greens, winter squash, kale, and collards.
  • Eat at least one Vitamin C-rich fruit and vegetable - good food sources include orange, grapefruit, kiwi, apricot, pineapple, cantaloupe, strawberry, tomato, mango, plum, broccoli, cauliflower, brussel sprouts, peppers, collards.
  • Eat at least one Fiber-rich fruit and vegetable - good food sources include apple, banana, berries, figs, prunes, cherry, kiwi, orange, date, pear, cooked beans (kidney, lima, pinto, black, lentils), black-eyed peas, peas, carrot, potato, and corn.
  • Eat at least one Cruciferous vegetable (from cabbage family) -examples include broccoli, cauliflower, brussel sprouts, bok choy, red and green cabbage, kale, and turnip.

Remember: 5 fruits and vegetables a day is the minimum - more is better!

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