Shannon Center Weekly Nutrition Tip – Adding more fruits and vegetables to your diet

How many servings of fruits and vegetables do you consume in one day? The recommended amount is five to nine servings! Many people fall short of this goal. Here are some examples of serving sizes and ways you can sneak more fruits and veggies into your diet!

  • Fruit: size of tennis ball or baseball, or 6 oz. juice
  • Vegetables: 1/2 cup cooked or 1 cup raw


What you need:

  • Snack sized baggies
  • Reusable plastic containers for fruits and small containers or dips
  • Fruit/Vegetables of choice, fresh or frozen
  • Low fat or light yogurt or Greek Yogurt
  • Light Italian dressing
  • Light Ranch dressing
  • Light vinaigrette dressings
  • Low fat cheese cubes
  • Egg Beaters
  • Wheat tortillas
  • Salsa


Meal and Snack Ideas:

  • Dice green peppers, tomatoes, onions, broccoli, spinach, etc. Put them into small baggies/containers or buy frozen bags of each to keep handy in your freezer. Throw in an Egg Beater scramble in the morning for a quick veggie omelet. Wrap in a wheat tortilla with some salsa to add some fiber.
  • Chop your fruit and vegetables and put into snack-sized serving baggies or containers so in the morning they are ready to go. Also, buy small salad dressing containers to hold dips.
  • Make a fruit kabob (great for kids!). Skewer cut fruit and low-fat cheese cubes on a wooden kabob. Dip in low-fat yogurt.
  • Mix one piece of fruit and one light yogurt into a blender for a quick smoothie.
  • Instead of a plain sandwich with bread and meat, add lettuce, tomato, spinach, onion, etc to add more volume and fiber. (Don’t forget the whole grain bread and lean low salt lunchmeats from the deli!)
  • Try to have a salad each night at dinner
  • Make a rule to bring at least one fruit or vegetables with you to work each day to snack on in between meals.
  • Add vegetables to chicken kabobs over brown rice with a salad for a quickie dinner.


The key is preparation! Those fruits and vegetables are not going to cut themselves! When you get home from the store, cut all your produce so it’s more accessible throughout the week. Enjoy!


For nutrition/exercise questions or for more tip ideas, email Kelly at:

Kelly Devine, MS, RD, LDN, CPT

Devine Nutrition

Shannon Center Nutritionist