11 Tips

Committing to adding more fruits and vegetables to your diet is one thing. Actually doing it is another. It's important to buy the freshest fruit and vegetables possible -- both so they'll last, and so you'll actually eat them. An aged banana or a browning apple is an immediate turnoff. But a ripe, fresh, and juicy-looking peach is more tempting than store-bought cookies.

1. Smoothies: This is an easy way to get several fruits and veggies in one snack. Try a banana-strawberry smoothie, or a carrot-apple juice smoothie with your lunch or breakfast. "Smoothies are good -- they are another alternative," says Lisa Hark, PhD, RD and author of Nutrition for Life (DK, 2005). "I use frozen strawberries. It's a good source of fruit, but it's also an opportunity to get your calcium if you make it with yogurt or milk. People are also putting in flax seed for an extra fiber boost."
2. Put a half-cup of raisins or blueberries on your cereal every morning for a full serving of fruit.
3. No naked dinners -- instead of taking time to cook rice or a starchy side, roast some asparagus, steam some broccoli, or open a can of green beans.
4. Eat a whole grapefruit as a snack -- it counts as two servings!
5. Top your pasta with vegetables. Lightly sauteed mushrooms or green peas make a tasty addition.
6. Spurn bread, chips, and crackers for a piece of whole fruit instead.
7. Snack on baby carrots and hummus, or even 1/2 tablespoon of peanut butter if you must.
8. Make vegetables the main event of dinner. Instead of planning the meal around beef or chicken, plan it around a fresh tomato sauce. Think: wilted spinach, toasted eggplant, sweet potatoes, or roasted zucchini. All you need is a blender and some chicken stock to make a hearty squash soup...
9. Trade in your pasta for lentils, chickpeas, or even kidney beans. With the right spices and a little olive oil, these sides can be much more exciting and filling than plain old pasta.
10. Stash a piece of fruit, like a hard apple, pear, or orange in your briefcase or purse. When hunger strikes on your evening commute or your daily outing, you'll be easily replenished, and less tempted to stop for a candy bar or bag of chips.
11. Top your dessert with fresh or frozen berries or dried fruit. Whether you're having ice cream or a brownie, the fruit is a satisfying addition.

The key to fruit and vegetable success is sticking to the fruits and vegetables that you like. If you don't care for apples or plums, but love strawberries, mangoes, and pineapples, stock your grocery cart with those instead. Eating food you enjoy is just as satisfying as knowing you're treating your body right.