How to Easily Incorporate More Fruits and Vegetables into Your Day
A question I hear all the time is: “What’s the best vegetable to eat?”
My answer: “The one you’ll actually eat.”
We need a variety of fruits and vegetables in our diets, but if something ends up rotting in your crisper drawer instead of landing on your plate, it really doesn’t matter how nutritious it could have been. What matters most is what you're able to enjoy and consistently include.
Feeling overwhelmed by fruit and vegetable recommendations? You’re not alone.
Serving sizes can be confusing. The general guideline is 5 servings of fruits and vegetables per day. This is what a serving means:
Vegetables:
1 cup of raw or cooked vegetables
2 cups of leafy greens
½ cup of beans or legumes
1 cup of vegetable juice
Fruits:
1 medium piece of fruit
1 cup of cut fruit
4 ounces of 100% fruit juice
To simplify things, aiming for at least 5 cups total of fruits and vegetables per day is a great goal that meets your needs without overloading on fiber.
What does a day of eating enough actually look like?
Breakfast
Smoothie with 1 cup spinach + 1 cup fruit
(1 vegetable + 1 fruit serving)
Lunch
Black bean burrito with a side salad (lettuce, tomatoes, cucumbers)
(2 vegetable servings)
Snack
Apple with peanut butter
(1 fruit serving)
Dinner
Fajitas with 1 cup grilled vegetables (peppers, onions, zucchini)
(1 vegetable serving)
Other Common Questions:
Can I swap vegetables for fruit?
Yes! You can eat whatever mix of fruits and vegetables feels good for your body. Some days you might eat more fruit, other days more vegetables—and that’s totally fine. Variety over time is what matters most.
What if I don’t like vegetables?
That’s okay. Cruciferous vegetables like broccoli, cabbage, and kale offer unique health benefits, but if you prefer fruit, that still contributes to a nutrient-rich diet. Try new preparations and seasonings. You might surprise yourself!
Is it bad to eat vegetables with cheese, butter, or dressing?
Not at all. In fact, fats help your body absorb fat-soluble vitamins like A, D, E, and K. Adding full-fat dressings or cooking with oil and butter can enhance both flavor and nutrition.
Creative Ways to Add More Vegetables and Fruit
Vegetable Ideas:
Toss frozen vegetables into soups, stews, or pasta sauces.
Add vegetables to quiches, lasagna, casseroles—even pizza.
Blend spinach, cauliflower, or carrots into mac and cheese, mashed potatoes, or sauces.
Use pureed vegetables in baked goods like zucchini bread or carrot muffins.
Roast a big sheet pan of vegetables for the week—season them how you like.
Upgrade store-bought pasta salad with spinach, peppers, or artichokes.
Try coleslaw (cabbage + carrots)—it’s a fiber and vitamin powerhouse.
Chop raw vegetables to make them more snackable with dips or dressing.
Try broccoli salad with bacon and poppyseed dressing—it’s both delicious and nutritious.
Bean dishes like cowboy caviar count—½ cup of beans = 1 vegetable serving. (recipe below)
Fruit Ideas:
Add bananas or applesauce into muffins, pancakes, or quick breads.
Add blueberries or diced peaches to waffle or pancake batter.
Slice apples, pears, or bananas to dip in peanut butter, almond butter, or yogurt.
Try fruit with a chocolate drizzle or yogurt dip for a fun snack or dessert.
Make frozen grapes or berries for a cool, refreshing snack.
Freeze smoothie blends in popsicle molds for fruity pops.
Make fruit salsa with diced mango, pineapple, strawberries, red onion, and lime juice.
Add citrus segments or dried fruit to salads for a flavor boost.
Create a fruit and cheese board with nuts for a balanced, snackable option.
Remember, you don’t need to load up on kale or blueberries just because someone called them “superfoods.” There’s no such thing. Every fruit and vegetable you enjoy is a step toward nourishing your body. Focus on variety, not perfection. Explore new produce, and experiment cooking it in ways that actually taste good to you. Eating well doesn’t have to be complicated—it just has to work for you.
Curious about Cowboy Caviar? Here’s what it is:
Cowboy caviar—also known as Texas caviar—is a flavorful and colorful salad or dip made with beans, vegetables, and a tangy vinaigrette-style dressing.
Cowboy Caviar (Texas Caviar)
Serves: 6–8
Prep time: 15–20 minutes
No cooking required!
Ingredients:
1 can black beans, drained and rinsed
1 can black-eyed peas, drained and rinsed
1 cup corn kernels (canned, frozen & thawed, or fresh)
1 red bell pepper, diced
1 green bell pepper, diced
1–2 Roma tomatoes, diced
½ red onion, finely chopped
1 jalapeño, minced (optional, for heat)
¼ cup fresh cilantro, chopped
Dressing:
⅓ cup olive oil
2–3 tablespoons red wine vinegar or lime juice
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon sugar or honey (optional, to balance acidity)
Instructions:
Combine all salad ingredients in a large bowl.
In a small bowl or jar, whisk together the dressing ingredients until well combined.
Pour the dressing over the salad and toss to coat everything evenly.
Chill for 15–30 minutes (if you can wait!) to let the flavors meld.
Serve with tortilla chips, in a wrap, on tacos, or by the spoonful.
Tips & Variations:
Add diced avocado just before serving for creaminess.
Use lemon juice, apple cider vinegar, or balsamic if you’re out of red wine vinegar or lime.
Throw in diced mango or pineapple for a fun twist.
Want it heartier? Add quinoa or cooked rice to turn it into a meal-prep salad.
Written by Regan Wilson, RD, LN | Counseling Intern
Regan specializes in: Eating disorders, disordered eating patterns, gastrointestinal (GI) disorders and diseases and those who are looking to move past chronic dieting. She is also seeing clients struggling with their mental health as a counseling intern at a discounted rate.