Eat More Fruits and Vegetables -

Eat More Fruits and Vegetables

General Nutrition Card 1

MN WIC Program

  1. Eat More Fruits and Vegetables
  2. Calcium
  3. Snack: It's Not a Bad Word
  4. Moms and Kids Need Iron
  5. Alcohol, Tobacco and Other Drugs
  6. Be Food Safe
  7. 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
and canned fruits and vegetables.