Easy Ways to Eat More Fruits and Vegetables

June is National Fresh Fruit and Vegetable month! Fruits and vegetables are nutrition powerhouses and add flavor, color, and texture to meals.

Did you know just 1 in 10 Americans eats enough fruits and vegetables each day? (CDC, 2017).

Currently, it is recommended that people eat 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. Eating enough fruits and vegetables can help prevent cancer, lower blood pressure, lower cholesterol, maintain good eyesight, etc.

Looking for ways to add more fruits/veggies into your day?

Try these tips:

  • Make banana bread

  • Add zucchini to baked goods like bread, cake, and muffins

  • Use applesauce or pumpkin puree as a natural sweetener for baked goods like brownies

  • Toss spinach or kale in a smoothie

  • Add more veggies to pizza or pasta sauce- can cut up onion and bell pepper really small to add more flavor to tomato sauce

Looking for tips for finding, preparing, and using fresh produce?

Try out the app: Seasonal and Simple on Google Play or the App Store.

This app is a collaboration between Iowa, Kansas, Missouri and Nebraska.

It contains growing tips, recipes and farmers’ market information on seasonal produce.




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