The average amount of fruits needed daily is a 1 1/2 cups to 2 cups. Young children and women over 30 should have 1 1/2 cups. From 14 and up for men, and women from 19-30 should get 2 cups.
The average amount of vegetables varies more, for younger children it's 2 cups. For those 14 and older it's 2 1/2, except for men who need 3 cups.
Ever have trouble getting all those fresh fruits and vegetables in your diet? Most of us don't eat fruits and vegetables for breakfast, lunch, and dinner. The grocery bill would be outrageous. The amount of fresh fruit and vegetables would also go bad before you would be able to use it, if you are a bi-weekly shopper.
Here are some simple tips to lower your grocery bill and get those fruits and vegetables.
1. Buy Frozen: Many of the more exotic fruits can be found in the frozen food section. Pineapples, blueberries, and mangos are just a few that come in frozen. More common vegetables are now found prepared in the frozen food section such as chopped green peppers, or even chopped onions. This cuts down on preparation time. Warning: Check the ingredients, there should only be one.
2. Juice it: The easiest way to get the highest amount of fruits and vegetables in a short time is to drink it. A simple smoothie made from fresh or frozen can be a meal replacement or a snack. If you don't have time to make a smoothie you can buy one. Tip: Add vegetables to your smoothie, spinach is an easy ingredient, the fruit covers any after taste.
3. Long lasting foods: There are a number of fruits and vegetables that last longer than others. Apples, Potatoes, Onions and Oranges are a few. Leafy vegetables don't last as long as root vegetables. Tip: Not all fruits and vegetables need to be refrigerated, root vegetables do well in cool, dark storage spaces.
The amount of fruits and vegetables are not the maximum but the minimum amount. For more information you can check out choosemyplate.org.
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