Nutrition guidelines recommend to eat five or more servings of fresh fruit and vegetables a day; three or more servings of vegetables and two or more of fruit. A serving is about 100 gram or a handful.
Here are some delicious ways to eat 5 servings of fruit and vegetables a day:
BreakfastFresh fruit juice
Fresh fruit
Fruit salad
Fresh vegetable juice
Green juice
Fresh vegetables with dip
Vegetable soup
Green smoothie
Smoothie with fruit, vegetables or both.
Lunch
Green salad with avocado or sesame dressing
Vegetables with nut paté or another dip
Smoothie
Soup
Snacks
Fruit or vegetables
Nuts
Dried fruit
Dinner
Vegetables with nut/seed paté
Soup
Green salad with nuts, seeds and dressing
Desserts
Fruit salad
Ice cream (bananas or berries)
Fruit pie
