Americans are getting less than 2 servings of vegetables! Are you one of them?

The latest dietary guidelines call for us to get 10-13 servings of fruits and vegetables per day. Did your jaw just hit the ground? Yeah that tends to be the common reaction when I tell my clients that! Yet we know no matter what you are trying to improve, you can’t go wrong with getting more fruits and vegetables.


But is getting 10-13 servings per day impossible?  Well lets say even if we don’t get 10-13 serving per day, we certainly have lots of room for improvement! The CDC reports adults are averaging less than 2 serving of vegetables per day and less than 1.5 servings of fruit per day!

First let us understand what a serving is and then lets figure out how you are going to get more! A serving is 1/2 cup cooked and 1 cup raw, or as I like to say a fist full (because who is measuring everything they eat).

How are you going to get more in your day? 

  • Your new motto: A meal is not a meal without fruits and vegetables present!Meal is not a meal
  • Pre-plan using Prep-day, having them ready to use means you will chose them
  • Add fruit/vegetables smoothie to your day
  • Add vegetables to your breakfast, eggcellent muffins 
  • Keep them in sight… keep a bowl on the counter or when you open the refrigerator
  • Try baked apples 
  • Roast vegetables with some balsamic vinegar
  • Celebrate Meatless Mondays, make 1 day per week vegetarian
  • Make lots and lots of soups!
  • Dip veggies in hummus/Greek yogurt dip
  • Add salad to a meal
  • Play with new recipes
  • Busy week but them pre-cut and prepped!
  • Make them the main event, like my 3 Step Crockpot Vegetable Soup

What does a days worth of Fruits and Vegetables look like? So 10-13 serving a day may seem like a great deal, but it is actually just about 6 cups. If you had a 3 cup salad each day, you have already hit the 1/2 way mark.  When you see it below it may not look that bad or impossible to get!

  • 1 cup of berries with breakfast (2 Servings)
  • 3 cup salad at lunch (3 Servings)
  • 1 medium orange after lunch (1 Serving)
  • 1 cup carrots/cucumbers with hummus for a snack (1 Serving)
  • 2 cups roasted vegetables with dinner (4 Servings)
  • Total of 11 Servings for the day 

The way I look at this, is we all have room for improvement, so don’t get overwhelmed by the numbers.  Rather take on the challenge with small steps by adding a salad here and there, finishing meal with a piece of fruit, swamping a yogurt for some carrots as a snack, making vegetables the main attractions rather than a side dish. One of my quick way to get more vegetables in, especially during the winter is crockpot vegetables soup. This soup is so easy and it only takes 3 steps… 3 Step Crockpot Vegetable Soup!

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