NC Division of Aging and Adult Services

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North Carolina Division of Aging and Adult Services

Fruits and Vegetables Eating 5 A Day means eating 3 servings of vegetables and 2 servings of fruit every day.
Serving sizes are:	½ cup of vegetables or fruit ¼ cup of dried fruit 4-6 ounces of 100% fruit or vegetable juice
Here are some quick and easy ideas to help you eat 5 A Day!
Breakfast	Drink a glass of 100% fruit juice Top your cereal, pancakes or waffles with sliced bananas, berries or raisins Make a fruit sandwich by adding some sliced berries or bananas to a thin spread of cream cheese on your bread or bagel
Lunch	Eat a piece of fruit like an apple, banana, orange or a can of cut-up fruit Replace french fries or potato chips with cut-up veggies Have vegetable soup or salad Add vegetables to your sandwich
Dinner	Use vegetables as the main course; try stir fries and vegetable stews Microwave vegetables and sprinkle them with a little bit of parmesan cheese Try a new vegetable or fruit in your green salad
Snack Ideas	Keep fresh fruit handy Try different types of dried fruit – ¼ cup is a serving Drink 100% fruit juice with seltzer instead of soda Add fresh or canned fruit such as banana, peaches or applesauce to plain or vanilla yogurt Keep raw vegetables or cut fruit in the fridge such as baby carrots, to munch on
Dessert Ideas	Have a fruit topping, such as strawberries or pineapple on frozen yogurt Add chopped or mashed fruit or berries to muffins, quick breads and cakes Bake apples in the microwave, top with plain or vanilla yogurt; sprinkle with cinnamon for a warm dessert
When Eating Out	Choose vegetable soup or salad instead of french fries From the salad bar choose lots of vegetables and top with a low-fat or non-fat dressing