Instructions: There are no known diseases caused by eating fruits and vegetables. In fact its right the opposite. Evidence links fruit and vegetable intake to everything from lower blood pressure to a reduced risk of cancer and better vision.

Fruits and vegetables also add fiber, vitamins, minerals, and potentially valuable plant compounds like antioxidants to the diet.

In addition you get flavor, variety, and texture in your meals at a really low calorie cost. Non-starchy vegetables contain roughly 25 calories per half-cup serving and a serving of fruit averages only about 60 calories. and thats a super bonus for anyone making lifestyle changes in order to reduce weight and improve health. And making those changes doesnt really require you to make a major overhaul of your diet. Just making some minor changes to your usual eating pattern can make a really big difference.

Dont worry about getting a full serving when you first start out. Small consistent extras will add up. Then you can gradually increase the ratio of fruits and vegetables to other items.

Here are some ideas to get you started.

Breakfast:
Add fresh or dried fruit to cereal or yogurt, warm up some frozen berries and serve over pancakes or waffles, scramble an egg with a large handful of pepper strips and onions, or spread toast with a thin layer of peanut butter and top with banana slices.

Lunch:
Add lettuce and tomatoes to sandwiches and garnish your plate with a few grapes, a melon wedge, or some cherry tomatoes. Or you can fill pita bread with deli meat or tuna and a half-cup or more of chopped vegetables like tomato, bell pepper, onion, or spinach tossed with salad dressing.

Dinner:
Experiment with dishes such as stews, stir-fries, curries, or pasta dishes that mix vegetables with meat and poultry. Try roasting some root vegetables, or steaming fresh greens until they are just cooked, and then saute them in a little olive oil and fresh garlic. Try to routinely begin dinner with a tossed salad, a fruit cup, or a cup of vegetable-based soup.

Desserts:
Desserts like warm baked apples with a dollop of vanilla ice milk, fresh kiwi or strawberries dipped in chocolate sauce, ripe pear wedges drizzled with caramel, or a split banana topped with a small scoop of sorbet or ice cream, crushed pineapple, and syrup.

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