N4TEN Tips to Get Ten-A-Day

HERE'S HOW TO EAt TEN FRUITS & VEGGIES A DAY

TIPS FROM THOSE WHO ARE DOING IT!

TEN TIPS TO GET TO TEN

Eat your vegetables first. You’ll fill up on the good stuff and not have too much room for the less-than-healthy stuff.
Make half your plate non-starchy vegetables (like asparagus, broccoli, cucumber, spinach, mushrooms, peppers, and tomatoes).
Eat fresh fruit as your dessert. Top it with vanilla Greek yogurt to add creamy texture and sweetness similar to ice cream.
Mix bell pepper, onion, and spinach into your morning scrambled eggs.
Throw in a serving of greens into your fruit smoothie.
Focus on getting at least two servings of vegetables and fruits at every meal—not all at once.
Challenge yourself to get the recommended ten a day. This will turn your focus on what you can have instead of looking at what you can’t (or really what you should be eating less of).
Try eating plant-based protein one day each week.
Eat the colors of the rainbow every week. Think ROY G BIV (red, orange, green, blue, indigo, violet): red bell peppers, tomatoes oranges, cantaloupe, corn, yellow squash, broccoli, spinach, blueberries, purple grapes, eggplant, etc.
Don't worry if each serving isn't exactly a cup. It's more important to get a good variety of fruits and veggies each day even if the serving is less than what is considered a full portion

TRY HARD TO PREVENT IT
BUT DON'T FRET IF SOME OF YOUR FRUITS AND VEGGIES GO TO WASTE

Keep in mind that you will probably have some waste when you increase your purchases of fruit and vegetables to this level. Work hard to minimize that but don’t get discouraged. Over time you will get better at buying the right amounts and knowing how to use it up before it spoils. And keep a watch on the veggies as the week progresses. If you see them start to wilt or show signs of spoilage, try freezing them to for a later date. They will be perfect in a soup or other cooked dish.

SHARE SOME OF YOUR OWN TIPS
ON HOW TO EAT TEN A DAY!

HERE'S HOW TO EAt TEN FRUITS & VEGGIES A DAY

TIPS FROM THOSE WHO ARE DOING IT!

Eat your vegetables first. You’ll fill up on the good stuff and not have too much room for the less-than-healthy stuff.

Make half your plate non-starchy vegetables (like asparagus, broccoli, cucumber, spinach, mushrooms, peppers, and tomatoes).

Eat fresh fruit as your dessert. Top it with vanilla Greek yogurt to add creamy texture and sweetness similar to ice cream.

Mix bell pepper, onion, and spinach into your morning scrambled eggs.

Throw in a serving of greens into your fruit smoothie.

Focus on getting at least two servings of vegetables and fruits at every meal—not all at once.

Challenge yourself to get the recommended ten a day. This will turn your focus on what you can have instead of looking at what you can’t (or really what you should be eating less of).

Try eating plant-based protein one day each week.

Eat the colors of the rainbow every week. Think ROY G BIV (red, orange, green, blue, indigo, violet): red bell peppers, tomatoes oranges, cantaloupe, corn, yellow squash, broccoli, spinach, blueberries, purple grapes, eggplant, etc.

Don't worry if each serving isn't exactly a cup. It's more important to get a good variety of fruits and veggies each day even if the serving is less than what is considered a full portion