Getting 5 to 10 servings of vegetables and fruit each day isn’t always easy. Do any of the following reasons sound familiar for not eating more? If so, try the tips provided:

“It’s impossible to eat 5 to 10 servings of vegetables and fruit every day.”

• One serving can easily fit into the palm of your hand. It’s 1 medium vegetable or fruit; ½ cup of fresh, frozen, or canned vegetables or fruit; ¼ cup of dried fruit; or ½ cup of 100% real juice.
• Keep track of the number of servings you eat in a day; you might discover you’re doing better than you think.
• Try to include vegetables or fruit in all meals and snacks.
• Take small steps to change your diet (see side panel for ideas).

“I don’t like vegetables and fruit.”

• Don’t force yourself to eat vegetables and fruit you don’t like. Instead, eat more of the ones you do like or experiment with varieties you haven’t yet tried.
• If you dislike the texture, try new ways of preparing them such as stir-frying or making a smoothie beverage.
•  To adjust for taste, experiment with new seasoning blends and healthy sauces or dips.

“Vegetables and fruit are too expensive.”

• Fresh vegetables and fruit are cheapest when in season. Ask your grocer about seasonal availability or visit a farmers’ market for local options.
• Canned and frozen are often less expensive than fresh. Buy these items in large quantities when on sale.
• Purchase bagged vegetables and fruit; share with a friend or freeze for yourself.
•  Buy 100% real juice made from frozen concentrate or in large containers.

“I’m too busy to prepare vegetables and fruit.”

•  Pre-cut or frozen vegetables are clean and ready-to-use.
• Bagged, pre-washed spinach makes for an easy salad.
• Canned fruit is a quick and tasty dessert.

“Vegetable and fruit choices are not always available when I’m on-the-go.”

•  Be prepared by keeping snacks on hand such as dried fruit, 100% real juice boxes, or pre-cut vegetable sticks.
• Take advantage of the many vegetable and fruit options offered at fast-food restaurants.