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Eat More Fruits and Veggies

What color is your food?  Taste a rainbow of color with fruits and vegetables! 

fruits and veggies photo

A healthy diet full of fruits and vegetables can help aid in maintaining or losing weight and also decrease the risk of chronic diseases, including strokes, Type 2 Diabetes, some types of cancer and perhaps heart disease and high blood pressure. 

Whether fresh, frozen, canned, dried or 100% juice, these 200+ taste sensations are quick, delicious and convenient, and will keep you healthy all year round.

  • 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw, leafy greens
  • 1 cup of fruit or 100% fruit juice or ½ cup of dried fruit
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Did you know?
Less than 10% of youth eat enough fruits and vegetables each day. Fill half your plate with fruits and veggies. Aim for 5 – 9 servings each day!

Fun ways to add some color to your plate:

  • Pack fresh or dried fruits as a snack 
  • Try a fruit parfait for dessert- layer low-fat yogurt, fruit, and granola
  • Offer 100% juice, with no added sugar
  • Try fun vegetable dippers such as cucumber, peppers, or carrots with low-fat dip
  • Make a large batch of trail mix at home using seeds, nuts, and dried fruit.
  • Mix vegetables into dishes, like adding peas to rice, or cucumbers to a sandwich
  • Add frozen cubes of 100% juice to glasses of water
  • Add smoothies to your day with fruits like bananas, strawberries, or 100% juice.
  • Roll it up: Make a fruit roll-up that travels anywhere. Start with whole grain tortillas and peanut butter then add your favorite fruits – fresh or dried.

Recipe for Fun!  Blueberry-Pineapple Parfait

Blueberries are fresh in Virginia in May!  Stop by a local farmer’s market or check the local section of your grocery for the freshest, Virginia grown blueberries, and then try this recipe.

Preparation time: 15 minutes (plus thawing time if using frozen berries)

Serves: 4

Cups of Fruits and Vegetables per Serving: 1


1 20-oz. can pineapple chunks, drained
1 container (8 oz.) low-fat lemon flavored yogurt
1 ½ cups fresh or frozen blueberries, thawed and patted dry
½ cup low-fat granola


In a small bowl, combine the pineapple with half of the yogurt.

In juice glasses, alternately layer the pineapple-yogurt mixture, blueberries, and granola.

Repeat the layering twice.

Top each parfait with a dollop of yogurt.

Each serving provides: An excellent source of vitamin C and a good source of calcium, magnesium, potassium and fiber.


Bouncing Blueberries:

While you are making a healthy snack, have your kids pretend they are sitting on top of a BIG blueberry and bounce to the next object that is in front of them.

Fruits & Veggies—More Matters®

Fruits & Veggies—More Matters® is a national public health initiative created to encourage Americans to eat more fruits and vegetables—fresh, frozen, canned, dried and 100% juice.  More than 90 percent of Americans consume fewer fruits and vegetables than the daily amount recommended by the Dietary Guidelines for Americans.  Find tips, recipes, serving ideas and shopping advice at

Eat Local, Buy Local at

Kids gardeningOne way to boost your fruits and vegetables is to shop local!  Buying products grown and raised in Virginia means that you will get the freshest produce, meats, and seafood.   Eating local can mean visiting a Farmer’s Market, farm stand, or choosing produce from the local section at your grocery store.  Find more tips and ways to eat local and buy local at

State and National Reports on Fruit and Vegetable Intake

How to Use Fruits and Vegetables to Manage Your Weight

State Indicator Report on Intake of Fruits and Vegetables