What Does a Day of Fruits and Vegetables Look Like?

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What Does a Day of Fruits and Vegetables Look Like?

We all know we should be eating more fruits and veggies—but many of us fall short on the daily recommended amount. For most adults that's 2 cups of fruit and 2.5 to 3 cups of vegetables (it's recommended that men get a little more veg). Only 14 percent of adults are getting the recommended amount of vegetables and only 18 percent get enough fruit. That's really low, especially when you think about how good they are for you. Produce is loaded with fiber, vitamins, minerals and antioxidants.

Here are 8 ways you can get the recommended daily amount of fruits and vegetables (2 cups of fruit, 2 1/2 cups of vegetables).

Related: How to Get All Your Fruits and Vegetables for $2.25 a Day

Day 1

Day 1

• 1 small apple (2.5" diameter)
• ½ cup dried fruit (raisins, prunes, apricots)
• 1 cup broccoli, cooked
• 2 cups raw leafy greens + ½ cup cherry tomatoes

Related: How to Roast Broccoli So It Tastes Amazing

Day 2

Day 2

• 1 cup diced watermelon
• 1 large peach
• 1 cup baby carrots (about 12 baby carrots)
• 1 cup black beans
• ½ cup shredded cabbage

Related: 20+ Ways to Cook with Black Beans

Day 3

Day 3

• 1 cup pineapple
• 1 medium pear
• 1 cup cucumber
• 1 cup red peppers
• 1 large stalk of celery

Related: Got Cukes? Turn Them into This Simple Japanese Cucumber Salad

Day 4

Day 4

• 1 large orange
• 1 cup applesauce (unsweetened)
• 1 cup cooked cauliflower
• 1 cup mushrooms
• ½ cup green peas

Related: Try Our Most Popular Roasted Cauliflower Recipe Ever

Day 5

Day 5

• 8 large strawberries
• 1 cup diced plums (about 2 large plums)
• 1 cup green beans
• 1 cup diced onions
• 1/2 cup diced potato

Related: How to Cook Fresh Green Beans

Day 6

Day 6

• 1 medium (4" diameter) grapefruit
• 1 large banana
• 1 large baked sweet potato
• 1 cup Brussels sprouts
• 1 small green pepper

Related: Think You Don't Like Brussels Sprouts? Turn Them into Chips!

Day 7

Day 7

• 1 cup frozen mixed berries
• 1 cup grapes
• 1 cup spaghetti squash
• 1 small raw whole tomato
• 2 cups raw kale

Related: Spaghetti Squash Lasagna Is the Veggie-Packed Comfort Food You Never Knew You Needed

Day 8

Day 8

• 1 cup diced cantaloupe
• 1 cup blueberries
• 2 cups salad greens
• 1 cup chopped cucumber
• ½ small ear corn

Related: 46 Homemade Vinaigrettes That Will Make You Love Salad

More from EatingWell:
Take Our Eat More Vegetables Challenge
7 Ways to Eat More Vegetables
How to Spiralize Vegetables into Noodles
Produce-Packed Smoothie Recipes
Vegetable Recipes We Love

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Lisa Valente, M.S., R.D.
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What Does a Day of Fruits and Vegetables Look Like?