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5 Simple Tips to Get All the Fruits and Veggies You Need

Category: St. Luke’s Proud
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Do you know how many fruits and veggies you should be eating?

Guidelines recommend that adults eat at least 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables per day. If that feels like a lot, you’re not alone! On average, only 1 in 10 adults eat enough of them.

When you don’t eat enough fruits and veggies, you miss out on a lot. They’re a great source of vitamins, minerals and dietary fiber, which are all needed for a healthy body. Plus, a diet rich in fruits and veggies can reduce your risk of cardiovascular disease, lower blood pressure, improve eye and digestive health, reduce your risk of diabetes complications, and help you maintain a healthy weight – just to name a few things. Are you feeling motivated yet?

If you want to step up your fruits and veggies game, here are 5 practical tips.

  1. Eat one serving per meal. Try to focus on eating at least one fruit or vegetable with each meal and snack. Have fun and get creative! Add extra veggie toppings to your pizza, burger, wrap, sandwich or other main entrée meals. Adding extra veggies to your favorite meals can lower calories and help you feel full for longer.
  2. Enjoy a variety. Fruits and veggies come in such a wide variety of colors and flavors – why not be adventurous and try them all? Eating a wide variety also helps you get the mix of diverse nutrients your body needs.
  3. Make grab-and-go packs. Right when you get home from the grocery store, cut and clean your produce. Going to be making salads? Wash your lettuce and chop up those cucumbers! Planning on having carrots for snacks? Portion them out in ready-to-go containers! This way, you can easily grab what you need, when you need it, during your busy week ahead.
  4. Have a freezer stockpile. Fresh isn’t always best, especially when you’re busy. So, stock your freezer with frozen options. Frozen produce can be a cost-effective and convenient!
  5. Say yes to smoothies. Is there a veggie you just can’t bring yourself to eat, like kale or spinach? Try it in a smoothie instead! Blending fruits and vegetables together is a great way to avoid textures or flavors you don’t particularly like, while still providing you with the nutrients.

Here’s a tasty recipe to get you started.

Berries and Spinach Smoothie


  • 1 cup frozen mixed berries
  • ½ cup Greek yogurt
  • 1 large handful of spinach
  • ½ cup orange juice (or milk of choice)

Directions: Blend everything together until smooth.

Other ideas:

  • For extra fiber, add chia or flax seeds.
  • Add a scoop of protein powder for extra protein.
  • Swap out the frozen fruit for fresh fruit and add ice.

If you still have questions about how to eat a healthy diet, talk to your primary care provider. If you don’t have a primary care provider, establish care at St. Luke’s by calling 218.249.4000 or requesting an appointment.