Eat at least a total of 5 fruits and
vegetables a day
What do you get from fruits and vegetables?
• They help your skin and eyes stay healthy.
• They keep bones strong.
• They work with other vitamins and minerals to keep your muscles strong.
• They help your body fight infection.
Fiber is found in the skin of most fruits
and vegetables and is very good for you
because it:
• Helps food pass through the body.
• Keeps your intestines healthy.
Why are fruits and vegetables SO
good for your body?
• Low in fat
• High in fiber
• High in vitamins and minerals
How many fruits and vegetables do you need everyday?
You should be eating a total of at least 5 servings of fruits and
vegetables everyday!
Some examples of servings include:
• 1 medium piece of fruit
• 1/2 cup cut-up fruit or berries
• 1/2 cup juice
• 1/2 cup cooked vegetables, for example, beans
or peas
• 1 cup leafy vegetables
• A handful of raisins of baby carrots
Eating fruits and vegetables is not as hard as you think!
• Add a cut-up banana or a 1/2 cup of fruit to your cereal.
• Have a 1/2 cup of 100% fruit juice.
• Add tomatoes or another vegetable to your scrambled eggs.
For Lunch...
• Add tomatoes and lettuce to your sandwich.
• Have celery, carrot or other veggie sticks instead of chips.
• Visit the salad bar if it is available.
For Dinner...
• Add sliced vegetables to your pizza.
• Have a small salad.
• Always make sure you have at least one vegetable with your main course.
• Have a fruit for dessert a few times a week.
For Snacks...
• Grab a whole piece of fruit, like an apple or a banana.
• Make a smoothie with fresh fruit and milk
© 2007 Healthy Children Healthy Futures