Most adults in the United States do not eat the recommended amount of fruit and vegetables. The good news is that small, repeatable changes make a real difference, even on the busiest days.
Why it matters
Fruit and vegetables provide fiber, vitamins, minerals and many plant compounds, and they help you feel full. US dietary guidelines suggest that most adults aim for roughly 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables a day, depending on age, sex and activity level.
Breakfast
- Add a handful of berries or a sliced banana to cereal, oatmeal or yogurt.
- Stir spinach or chopped peppers into scrambled eggs.
- Blend frozen fruit and a handful of greens into a smoothie.
Lunch and snacks
- Fill half your plate or lunch box with vegetables, such as a side salad or carrot sticks.
- Keep washed, ready-to-eat fruit where you can see it.
- Swap chips for hummus with cucumber, peppers or snap peas.
- Pack an apple or an orange for the commute.
Dinner
- Add frozen vegetables to pasta sauce, soups, stir-fries and casseroles. They are picked ripe, last for months and need no chopping.
- Roast a big tray of vegetables at the start of the week to reheat or add to meals.
- Try one meat-free dinner a week built around beans or lentils.
Where greens gummies fit
Greens and superfood gummies can be a convenient extra, but a serving usually contains only a small amount of powdered produce and none of the fiber and volume of real food. Use them, if at all, as a top-up rather than a replacement. Check the label for added sugar and look for independent testing seals such as USP or NSF. Ask your doctor or pharmacist before starting a supplement, especially if you take medication.
This article is general information, not medical advice.
