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Choose Smart, Choose Healthy

It’s your life. You’re in control. When you choose to eat right and stay physically active, you choose a healthy lifestyle. Including fruits and vegetables with every meal is a smart place to start, because they’re great for your body.

Most fruits and vegetables are fiber-rich, nutrient-dense foods — meaning they’re packed with valuable nutrients and are low in calories and fat. Compared to people who eat few fruits and vegetables, those who eat more generous amounts — as part of a healthful diet — are likely to have reduced risk of chronic diseases including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include:

  • green spinach
  • orange sweet potatoes
  • black beans
  • yellow corn
  • purple plums
  • red watermelon
  • white onions

For more variety, try new fruits and vegetables regularly. So, if you’re the apple-a-day type, throw some berries in the mix. Or a peach. Or a kiwi. You get the idea.

Easy Ways to Eat More Fruits & Vegetables

  • Add fruit to your cereal, low-fat or fat-free yogurt, or oatmeal.
  • Snack on fruit during the day. Grab an apple, banana, or some grapes on your way out the door.
  • Eat a colorful salad at lunch. Try mixed greens with tomatoes, carrots, broccoli, and bell peppers.
  • Make fruits and vegetables about half your plate.
  • Snack on raw veggies with a healthy low-fat or fat-free dip.
  • Enjoy your favorite beans and peas.
  • Add them to salads and low-fat dips.
  • Eat at least two vegetables with dinner.
  • Have fruit for dessert.

Download the PDF and read on to find out how eating fruits and vegetables is a smart thing you can do for your health.