Health Library

Eating a Diet Rich in Fruits and Vegetables

Here's Why:

IMAGE Produce has certainly earned its healthful reputation. It is rich in vitamins, minerals, antioxidants, phytochemicals, and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:

  • Lower blood cholesterol levels
  • Decreased risk of atherosclerosis (plaque build up in the arteries) and heart disease
  • Decreased risk of certain types of cancer
  • Lower blood pressure
  • Lower risk of being overweight or obese
  • Less risk of constipation

Here's How:

How much fruit and vegetables you need is based on your age, gender, and activity level. In general, adults should aim for these amounts every day:

  • About 1-½ to 2 cups of fruit (1 cup = 1 cup fresh fruit, 1 cup fruit juice, ½ cup dried fruit)
  • About 2-½ to 3 cups of vegetables (1 cup = 1 cup raw or cooked vegetables, 1 cup vegetable juice, 2 cups raw leafy vegetables)

Try to fill half your plate with fruits and vegetables. Visit the ChooseMyPlate website for more information.

Focus on color when eating fruits and vegetables. Dark green, red, and orange vegetables are especially packed with good-for-you nutrients. Also, within your daily servings, try fruits and vegetables rich in vitamin A or beta-carotene and vitamin C . Produce rich in vitamin A and beta-carotene (which is converted to vitamin A in the body) includes:

  • Pumpkin
  • Sweet potatoes
  • Carrots
  • Mangoes
  • Spinach
  • Cantaloupe
  • Kale
  • Apricots
  • Tomato juice
  • Nectarines
  • Papayas
  • Peaches

Produce rich in vitamin C includes:

  • Bell pepper
  • Papayas
  • Oranges and orange juice
  • Broccoli
  • Strawberries
  • Grapefruit
  • Cantaloupe
  • Tomatoes and tomato juice
  • Potatoes
  • Cabbage
  • Spinach
  • Collard greens

Tips for Adding Fruits and Vegetables to Your Diet

For breakfast:For lunch and snacks:For dinner:For dessert:
  • Fresh or dried fruit mixed with cereal or oatmeal
  • Bagel or English muffin topped with whole fruit jam or onion and tomato or cucumber and cream cheese
  • Glass of tomato juice with a spear of celery
  • Bake a sweet potato (microwave on high for 5-8 minutes) and top with black beans
  • Stir fresh fruit into yogurt
  • Pop open a can of mandarin oranges
  • Dip carrot, celery, red pepper, and zucchini sticks into hummus, yogurt, or low-fat dip
  • Roast vegetables—onion, squash, peppers, and eggplant—and spread on a pizza crust with tomato sauce and cheese
  • Top baked potatoes with steamed broccoli, beans, and salsa
  • Add dried fruit to rice and stuffing
  • Grate carrots and zucchini into pasta sauce
  • Fresh cut-up fruit
  • Top frozen yogurt with sauteed apples, fresh peaches, or canned pineapple
  • Choose a fruity dessert, such as a cobbler

Smoothies with fruit, yogurt, juice, proteins, and/or vegetables are great option for a fast, nourishing breakfast, snack, or dessert. Consider investing in a blender that can crush ice and frozen fruit. You can use any ingredients you like for a healthy alternative to sweets.

No Cheating!

While it may be tempting to just pop a supplement instead of eating more produce, this is not the best way to go. The majority of the research has shown positive health effects from foods rich nutrients, not from isolated nutrients. Experts think it may be the package of nutrients in fruits and vegetables that delivers the biggest health benefits. Additionally there are hundreds of phytochemicals in each bite of fruits and vegetables that are not available in pill form.


Choose My Plate—Department of Agriculture

Eat Right—Academy of Nutrition and Dietetics

Canadian Resources

Dietitians of Canada

Health Canada Food and Nutrition


Dietary guidelines for Americans 2010. Department of Agriculture and Department of Health and Human Services. Available at: Accessed February 16, 2016.

Food groups: Fruits. Department of Agriculture Choose My Plate website. Available at: Accessed February 16, 2016.

Food groups: Vegetables. Department of Agriculture Choose My Plate website. Available at: Accessed February 16, 2016.

Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. 2006;163(3):222-231.

Liven up your meals with fruits and vegetables. Department of Agriculture Choose My Plate website. Available at: Updated September 2011. Accessed February 16, 2016.