Eat More Vegetables and Fruit

Dive into the first Healthy Habits challenge: add at least 3 servings of vegetables and fruit to your daily diet. Find recipes, nutrition tips, and coaching advice to help reach your goals.

Veggie Up! Quiz

Are you in need of a Veggie Up! makeover or are you a produce pro? Find out where you stand as you plan your goals for this month’s Healthy Habits challenge.

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Photo: Randy Mayor

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Only 25% of Americans eat 5 or more servings of fruits and vegetables a day, yet the recommended number for adults is about 9 servings. The goal this month is to increase the number of servings by 3 per day—and also to know what a fruit or vegetable serving actually is (fruit leather doesn’t count as a serving). Take the quiz and see where you stand.

1. I usually eat how many servings of fruits and vegetables a day?

A) 2 or less servings
B) 3-6 servings
C) 7-9 servings

2. The reason I struggle eating enough veggies:

A) I hate vegetables
B) I like them, but my family hates vegetables.
C) Most of the veggies I buy spoil before I can prepare them.

3. I don’t know how to count how many fruits and veggies I’m eating in a day.

A) TRUE
B) I don’t have time to think about it.
C) FALSE

4. My main excuse for not eating enough fruits and veggies:

A) I only like vegetables with cheese, butter, or cream on them.
B) I want to buy more, but they’re too expensive
C) I don’t eat at home enough to do this.

5. What’s your favorite way of getting in a serving of fruit:

A) 1/2 cup of fruit juice cocktail
B) 1/2 cup whole-fruit sorbet
C) 1/2 cup golden raisins

If you answered mostly As: You need a Veggie Up! makeover. You should try to add 3 to 5 servings of fruits and veggies to your diet everyday and get some basic portion awareness under your belt. Our dietitians answer basic questions like “How Much is a Serving?” and “How Many Fruits and Veggies Should I Eat Daily?” in easy-to-understand terms. A few new recipes added to your repertoire featuring some produce wouldn’t hurt, either. Top-Rated Vegetables Recipes, Five-Ingredient Salads, and Superfast Sides all offer quick, delicious fruit and veggies options.

If you answered mostly Bs: You need to add 3 servings of fruits and vegetables to your diet, which isn’t an overwhelming task. Read our 12 Ways to Eat More Vegetables and Fruit for simple tips for sneaking the good stuff into your diet. You also may be in need of some family-friendly help. Read the profile for our “Embattled Dad” who struggles to get his kids to eat green veggies. And check out our collection of Vegetables Recipes for Kids we promise will make dinnertime more fun (and less like a battle zone).

If you answered mostly Cs: Congratulations! You’re nearly a Veggie Up! pro. You should stick with what you’re doing, but you may need ideas for keeping things fresh. Check out our collection of Winter Vegetable and Fruit recipes. We all need new recipes to keep us interested, and these recipes breath new life into winter’s finest produce. And are you the type that does fine at home, but when you’re eating out nutrition goes out the window? Nine Tips for Dining Out On More Veggies solves your veggie up challenges for eating out.

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