Eat More Fruits and Vegetables
General Nutrition Card 1
MN WIC Program
- Eat More Fruits and Vegetables
- Snack: It's Not a Bad Word
- Moms and Kids Need Iron
- Alcohol, Tobacco and Other Drugs
- Be Food Safe
- Vitamin D
Tips to help you eat more fruits and vegetables every day.
- Raisins, berries or other fresh fruit to cereal
- Green peppers, onions or other vegetables to pizza
- Chopped apple, berries or dried fruit to any muffin recipe
- Grated carrots to tuna or chicken salad
- Tomatoes, carrots, peas and corn in soups and stews
- Broccoli, cauliflower and spinach in green salad
- Vegetables in salad dressing and serve as a snack
- Fruits in peanut butter or yogurt and serve as a snack
- Vegetables into eggs and casseroles (or hot dishes)
- Baked potatoes with broccoli and cheese
- Pasta with cooked vegetables
- Fresh fruit with low fat yogurt
- Dried fruit in your car, desk or purse for a quick snack
- Plenty of frozen fruits and vegetables in your freezer
Why eat fruits and vegetables?
- They taste great!
- Fruits and vegetables make a great snack.
- They are easy to prepare.
- Fruits and vegetables are rich in vitamins and fiber.
- They help prevent heart disease and cancer!
How many fruits and vegetables do I need?
|Children (1-5 years old) need daily||Women need daily|
• 1 - 1 ½ cups fruits
• 1 - 1 ½ cups vegetables
• 2 cups fruits
• 3 cups vegetables
1 cup fruit = 1 cup fruit or fruit juice; ½ cup dried fruit
1 cup vegetables = 1 cup raw or cooked vegetables; 2 cups of raw leafy greens
Choose a variety of fresh, frozen