Fruits and vegetables are packed with vitamins, minerals, and fiber while being low in calories. Incorporating a variety of them into your diet can help control your weight and blood pressure. Here are some easy ways to boost your fruit and veggie intake.

Which Fruits and Vegetables Are Best?

All fruits and vegetables are beneficial! By eating a wide range of types, you ensure you’re getting all the nutrients your body needs. The American Heart Association recommends filling at least half your plate with fruits and vegetables to reach the recommended 4 ½ cups per day. The great news is that all produce counts, including fresh, canned, and frozen varieties. When selecting canned, dried, or frozen options, compare food labels and choose those with the lowest amounts of sodium and added sugars.

How to Incorporate More Fruits and Vegetables


Start with Fruit: Eat melon, grapefruit, or other fruits.

  • Add to Cereal: Mix in bananas, raisins, or berries.
  • Drink Smart: Have a 6-ounce glass of 100% fruit or vegetable juice without excess sodium or sugar.
  • Veggie-Loaded Eggs: Add chopped vegetables like onions, celery, bell peppers, or spinach to your eggs or potatoes.


  • Salads: Include a fruit or vegetable salad with your meal.
  • Veggie Sandwich: Add cucumber, sprouts, tomato, lettuce, or avocado to your sandwich.
  • Soup: Opt for a bowl of vegetable soup. Choose low-sodium options or make your own.
  • Healthy Sides: Snack on a piece of fruit or raw veggie sticks instead of chips.


  • Veggie Sticks: Keep green or red bell peppers, green beans, celery, or carrots handy.
  • Dried Fruit: Carry raisins, dates, or dried apricots with you.
  • Fresh Fruit: Enjoy fresh fruits like grapes, apples, bananas, oranges, or kiwis.
  • Frozen Treats: Munch on a bowl of frozen grapes, peas, or bananas on hot days.


  • Salads: Start dinner with a fruit or vegetable salad.
  • Side Dishes: Add a side of steamed or microwaved vegetables.
  • Baked Veggies: Bake a whole potato, sweet potato, or yam alongside your main dish.
  • Flavor Enhancers: Incorporate chopped vegetables like onions, garlic, and celery into soups, stews, beans, rice, and sauces.
  • Rice Add-Ins: Add frozen peas to rice during the last few minutes of cooking.

Take the Next Step

If you’re already eating plenty of fruits and veggies, consider adding more color to your diet. Different colors in fruits and vegetables signify different nutrients that can help prevent heart disease, cancer, and other illnesses. Nutrients like fiber, potassium, folate, and vitamins A and C are all important. Aim to eat from as many color groups as possible each day. The five main color groups include:

Red: Tomatoes, red peppers, strawberries
Orange/Yellow: Carrots, sweet potatoes, oranges
Green: Spinach, broccoli, kiwi
Blue/Purple: Blueberries, eggplant, plums
White/Brown: Onions, garlic, mushrooms

By making fruits and vegetables a colorful and essential part of your meals, you can enjoy a diverse and nutrient-rich diet that supports overall health and well-being.

Dr. Bobish

Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.

Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002