University Health Service (UHS)
Health Promotion Office
Fruits and Vegetables – What you need to know
The 411 on Fruits and Vegetables
- Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
- Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
- Most fruits and vegetables are naturally low in fat and calories and are filling.
Recommended Daily Allowance
- Did you know you should be eating 3-5 servings of fruit per day?
- Did you know you should be eating 3-5 servings of vegetables per day?
- Less than six percent of college students eat the recommended daily serving of fruits and vegetables.
- One serving of fruit equals: 1 medium piece of fruit, ½ cup of 100% fruit juice, ¼ cup dried fruit, or ½ cup fresh or frozen fruit.
- One serving of vegetables equals: 1 cup leafy greens, ½ cup cooked or raw vegetables, or
½ cup vegetable juice.
Fruits and Vegetables and You
- The average weight gain in the first semester of college is 4-8 pounds. Substituting fruits and vegetables in place of higher calorie snacks will help you lose weight.
- Choosing fruits and vegetables for snacks will also help you feel fuller so you will snack and eat less.
- Incorporating more fruits and vegetables into your diet is a simple change to start building a healthier diet and a healthier you!
Quick Tips to Amp Up Your Fruits & Veggies
- Add fresh berries to your cereal or oatmeal.
- Make a smoothie with fruit, yogurt, and juice.
- Add cut veggies to mixed greens for a healthy salad.
- Mix fruit into yogurt.
- Use a dried fruit mix for an on-the-go snack.
- On pizza night opt for veggie toppings and lose the meat.
- Try a new vegetable and/or fruit each week! Pick a color for the week and try out a fruit or veggie of that color (e.g., yellow squash, red pepper). Use the Recipe Finder to find recipes for your "color of the week."
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