More Veggies Please

Why we need more vegetables in our diet.

Use the + signs to reveal tips on including more vegetables in your diet.

Fruits and vegetables contain essential vitamins, minerals and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of 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 and perhaps other cardiovascular diseases, and certain cancers.

Substituting fruits and vegetables for higher-calorie foods can be part of a weight-loss strategy. Most vegetables are low in fat and high in fiber which keeps you feeling full without growing your waistline. One example: Snacking on carrots instead of potato chips.

Everyone’s needs are different but most of us need 2 cups of fruit and 3 cups of vegetables. What is a cup?

  • 1 small apple = 1 cup
  • 1 small banana = 1/2 cup
  • 6 baby carrots = 1/2 cup
  • 1/2 sweet potato = 1/2 cup
  • 16 grapes = 1/2 cup

Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients. Some examples include green spinach, orange sweet potatoes, yellow corn, purple plums, red watermelon and white onions. Try new fruits and vegetables often.

For more information, please visit

Centers for Disease Control and Prevention 


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