An easy first step to eating healthy is to include fruits and vegetable at every meal or snack. All forms (fresh, frozen, canned, and dried) and colors count, so go ahead and add color to your plate—and your life.
Easy on the Budget
You don’t have to break the bank to get fruits and veggies on your plate; just add a little at a time and look for ways to save.
• Many fruits and vegetables cost less than $1 per serving.
• Single-serving fruit and vegetables can be cheaper than vending machine snacks.
• Buying produce in bulk and freezing the excess can help you save in the long run.
Eat Colorful Fruits and Vegetables Every Day
Everyone knows you need to eat a few servings of fruits and veggies, but do you know what a serving means?
• One whole medium-size fruit (like an apple, orange, or banana) is a serving.
• Get a whole serving of most fruits and veggies with just a half cup of fresh, frozen, or canned produce.
• One cup of raw leafy veggies provides you with a full serving.
Knock Out the Added Salt and Sugar
Canned, frozen, and dried fruit and veggies are just as nutritious as fresh, but they can come with some unwelcome add-ons.
Check labels to find options with the lowest amounts of salt and added sugars.
• Choose fruits and vegetables packed in their own juice or water and prepared without heavy syrups or sauces.
• Drain and rinse canned produce.
Eat with the Seasons
Seasonal fruits and veggies can make adding color more interesting. Be on the lookout for new produce when the seasons change.
• Shop your local farmers’ market to find seasonal fruits and vegetables.
• Join a community garden to add diverse color year-round.
• Grow your own fruit and veggie garden.
Eat a Rainbow
Eat healthier one plate at a time by adding a little color to every meal and snack of the day.
• Look at your plate as a whole each time you eat. If it’s looking too beige, add a serving of fruits and veggies.
• Add color to family favorites such as mac and cheese, pasta, and rice by tossing in a handful of veggies.
• Adding color isn’t all or nothing; start small, then add more as time goes by.
Salad isn’t the only way to be an herbivore.
With colorful substitutions, you won’t even miss the meat.
• Replace ground beef in any recipe with finely diced mushrooms.
• Choose a vegetarian meal at least once a week, such as Meatless Mondays.
• Omit the meat and double the veggies in a recipe.
A good starting goal is at least 150 minutes a week, but if you don’t want to sweat the numbers, just move more. Find forms of exercise you like and will stick with, and build more opportunities to be active into your routine.
Don’t Skip Out on the Warm-Up
Warming up is a critical part of having a safe and efficient workout. Give your body a few minutes of prep time to increase flexibility and prevent injury.
• Five to ten minutes is a good rule of thumb for a sufficient warm-up. The more intense the activity, the longer the warm-up should be.
• Warm up your whole body—not just the muscles you plan on using.
If you’re looking for an easy way to add activity to your day, walking could be right up your alley. It’s simple, effective, and you can do it almost anywhere.
• Just start walking. Begin with a few minutes each day and add more from there as you get into better shape.
• Find ways to make it fun, whether that’s changing your route, inviting a friend, or listening to music.
• If you’re too busy to carve out time for a longer walk, split it up into shorter sessions that work for you.