Fitting in Your Fruits and Veggies

Aug 31

Fitting in Your Fruits and Veggies

We all know we should eat more fruits and vegetables. Yet, fitting them into daily meals can feel like a challenge for many. As a dietitian, I constantly remind my clients about the importance of fruits and veggies, but what are the recommendations? How realistic is it to meet them? And is there such a thing as eating too many? Let’s break it down.

What Are the Daily Recommendations?

The days of the “5-a-day” campaign are long gone. The messaging has evolved over the years, shifting from “Fruits and Veggies More Matters” to “Have a Plant,” emphasizing the importance of eating more plant-based foods. If I could create a slogan, it would probably be, "For crying out loud, eat a vegetable already!"

Despite the known benefits, many people don’t follow or meet the recommendations. Research consistently shows that eating enough fruits and vegetables can reduce the risk of obesity, heart disease, stroke, certain cancers, high blood pressure, and type 2 diabetes. These foods can even boost eye health and improve overall well-being. Yet, most people still don’t get enough, often overcomplicating a simple concept.

How Much Should We Eat?

From pre-teens to adults, the recommendation is 1½ to 2 cups of fruit each day and 1½ to 4 cups of vegetables. This translates to about 3 to 6 cups of fruits and veggies combined daily, depending on age and gender. For instance, pre-teen girls may only need 3 cups daily, while adult males should aim for closer to 6 cups. These general guidelines can be fine-tuned based on individual needs but offer a solid starting point for most people.

What Does a Cup Look Like?

Understanding what constitutes “a cup” can help demystify the process. Generally, 1 cup of fruit (fresh, frozen, or canned) or 100% fruit juice counts as a serving. Half a cup of dried fruit also equals one cup. For vegetables, 1 cup of raw or cooked veggies or vegetable juice counts as one cup, but for leafy greens like spinach or lettuce, 2 cups are needed to equal a serving.

Can It Be Done?

Yes, you can absolutely meet these recommendations with a bit of planning. I encourage my clients to start where they are. If your current fruit and veggie intake is close to zero (and yes, I’ve seen this!), add just one serving of fruit and one serving of vegetables daily for a week. Then, build on that foundation week by week. The goal is progress, not perfection.

Incorporating more fruits and vegetables can help you reduce your intake of foods with added sugars and overly processed items while providing essential nutrients like water, fiber, vitamins, and minerals, including potassium, all while keeping sodium intake low. But remember, even dietitians don’t do it perfectly every day – it’s about creating sustainable habits.

Sample Day of Fruits and Veggies

Here’s an example of how you might fit in 6 cups of fruits and veggies in a day:

Breakfast: 1 cup of fruit, like a smoothie with frozen berries or a whole banana.
Lunch: 1 cup of raw baby carrots and snap peas.
Afternoon Snack: 1½ cups of fruit, such as 8-10 large strawberries and ½ cup of blueberries.
Dinner: 1 cup of steamed broccoli and ½ cup of red bell pepper strips.

Total: 2½ cups of fruit and 3½ cups of vegetables, adding up to 6 cups.

Easy Ways to Add More Fruits and Veggies

Breakfast: Include at least one cup of fruit with breakfast. Whether it’s fresh, dried, or frozen, toss it on your cereal, blend it into a smoothie, or enjoy it on the side.
Lunch: On Sunday, prepare resealable containers for the week. Fill them with 2 cups of veggies, such as baby carrots, snap peas, grape tomatoes, and cucumber slices. Having these ready makes it easier to snack on them throughout the day.
Afternoon Snack: For your afternoon snack, include at least one fruit. Think apples, oranges, pears, or whatever fruit you enjoy.
Dinner: Make half your plate vegetables. I’ve advised clients to fill half their plates with vegetables or fruit for years. It doesn’t have to be exact but aim for half the meal to include veggies and fruits. This practice makes it easier to hit your daily goals.

Can You Eat Too Many Fruits and Vegetables?

When clients ask me if they can eat too many fruits and veggies, I often joke, “Give it a try and let me know!” It’s rare for someone to overconsume whole fruits and vegetables. The water and fiber content in these foods naturally helps regulate how much you eat, signaling fullness before it becomes a problem. But like anything, balance is key—fruits and veggies should be part of a well-rounded diet, not eaten to exclude other important food groups.

Busting Myths About Fruits and Vegetables

People often get hung up on myths around fruits and vegetables, such as the idea that you need to buy organic, that fresh is always best, or that these foods contain “too much sugar.” These misconceptions can keep people from eating enough produce.

Organic vs. Non-Organic (conventional): You don’t need to buy organic to benefit from fruits and vegetables. Check out my post, Ignore the Dirty Dozen, for more details.
Fresh vs. Frozen: Fresh isn’t always best. Frozen or canned options can be just as nutritious. Read my post, Is “Fresh” the “Best”? for more insight.
The Sugar Myth: The natural sugars in fruits and vegetables are not the reason for our poor health. It’s the lack of these nutrient-rich foods that’s the real issue. Don’t let the fear of sugar prevent you from enjoying the benefits of fruits and veggies.

Are You Getting Enough?

Take a moment to reflect on your own fruit and vegetable intake. Are you meeting the daily recommendations? If not, consider starting small by adding just one more daily serving. With a little effort and consistency, you’ll be surprised at how easily you can fit in your fruits and veggies – and enjoy the benefits that come with them.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was originally posted on June 9, 2022, and is updated here.