Fruits and vegetables should make up a large portion of your diet. They are low in calories, which is good, and they are high in vitamins, minerals, phytochemicals and fiber, which is even better. Experts suggest that you eat five to nine servings of fruits and vegetables every day.

Eating the suggested amount of fruits and vegetables on a daily basis is difficult for many people. Busy schedules, eating on the run, and the temptation of junk foods are all barriers to getting enough fruits and vegetables into your diet.

Do you need some help getting more fruits and vegetables into your diet? Here are some tips:

Make Fruits and Vegetables Convenient at Home

Apples, pears, bananas, oranges and cherry tomatoes don't need any refrigeration. Keep your fruits and vegetables in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes. With this idea in mind, make sure you keep the cookie jar and the candy bars out of sight.

Frozen vegetables are quick and easy: Heat them quickly on the stove or in the microwave. You can choose single vegetables such as peas, carrots, green beans, and cauliflower, or you can try seasoned blends of vegetables.

Pre-cut vegetables and fruit are convenient, but don't buy them with the idea that they will last a long time. Fruit may begin to spoil within a day or two after cutting, however some fruits can be purchased in frozen or canned forms that last much longer.

The pre-cut and pre-washed salads-in-a-bag make meal time easy too. Just don't assume that the pre-washed salad blends are really clean. Give them a good rinse before preparing your meal.

Make Fruits and Vegetables Convenient at Work

Dehydrated fruits such as raisins, dates and dried cranberries keep well in plastic bags. Tuck a bag of raisins in your purse or bag for an easy snack. Single serving packs of apple sauce or fruit cups that don't need refrigeration can also be kept at your desk. Pack sliced carrots and celery with your lunch for a nutritious afternoon snack.

Eating away from Home can be difficult, but with some thought you can still get enough fruits and vegetables into your diet. At lunch, choose a side salad instead of French fries and drink juice instead of a soda. Order vegetarian sandwiches and wraps. They are usually low in calories and can give you two or three servings of vegetables with just that one sandwich.

Fruits and Vegetables as Snacks

After school snacks or nighttime snacks often mean bags of greasy chips, bowls of ice cream or bottles of sugary sodas. Those snacks are high in calories and low in nutrition. Here are some great snack ideas instead:

* Freshly cut vegetables are absolutely delicious with your favorite dip. Eat them at snack time instead of potato chips or tortilla chips. Choose low-fat ranch, dill or French onion dip or make your own low fat spinach dip.

* Drink juice instead of soda. Mix your favorite 100 percent fruit juices with club soda if you miss the fizz.

* Make a delicious parfait instead of scooping up high calorie ice cream. Layer fresh or frozen berries with vanilla yogurt and nuts or granola.

* Eat a chocolate-covered strawberry instead of a candy bar. Choose dark chocolate for the extra antioxidants.

* Instead of milk and cookies, have a small bowl of whole grain cereal with sliced fruit or raisins and low-fat milk.

* Keep seedless grapes in the freezer instead of popsicles and ice cream bars.

Add Fruits and Vegetables to Sandwiches, Salads and on the Side

Eating a salad can give you several servings of fruits and vegetables. Start with some lettuce and add sliced tomatoes, apples, pears, berries, celery, cucumbers, sprouts, raw green beans, broccoli or cauliflower. With so many combinations, you can eat a different salad every day. Eat a salad as a meal once or twice each week.

When you make a sandwich, be sure to add lettuce and a couple of thick tomato slices. Take the rest of the tomato, slice it up and serve it on the side. Add extra vegetables to your soup and stew recipes. If you choose canned soups and stews, add extra frozen vegetables when you heat them.
Set a goal to eat five to nine servings of fruits and vegetables every day. If you need a little help, you can add a delicious fruit and vegetable supplement beverage. Or buy a juicing machine to make your own fruit and vegetable juices.

每天饮食中应该多点水果蔬菜。他们热量低，这有益身体，维他命、矿物质、植物营养素和纤维含量高，这对身体好处更大。专家建议每天应该吃5至9种水果和蔬菜。

每天吃一定量的水果和蔬菜对许多来说比较难。时间紧，吃得快，垃圾食品的诱惑，都是饮食中食用足够水果和蔬菜的障碍。

你需要帮助来保证饮食中更多的水果蔬菜吗？下面是一些贴士：在家方便食用水果蔬菜。

苹果、梨、香蕉、橙子、小蕃茄不用冷冻。把水果和蔬菜平常放在厨房工作台或桌子上很容易看得到的地方。点心时间就可随手拿起一个水果或一把小蕃茄。记得这个以后，就一定要把饼干罐和糖盒放在看不到的地方。

冷冻蔬菜快捷方便：在炉子上或微波炉上可迅速加热。你也可选择独立蔬菜，如豌豆、胡萝卜、绿豆、花椰菜等，或者你也可以尝试季节性蔬菜混用。预切的蔬菜和水果很方便，但不要抱着能保存很长时间的想法来购买。水果切开以后一两天之内就会变质，但有些水果可以买冷冻的或罐装的，就可以保存更长时间。

预切预洗或袋装沙拉使做饭变得很容易。一定不要认为预洗的沙拉混合料真的很干净。做饭前一定要好好清洗。

上班时间吃脱水水果使得吃到水果蔬菜很方便，包括葡萄干、红枣、塑料袋装保存良好的干金巴子。把切好的胡萝卜、芹菜与午餐一起包起来就是一餐营养午后点心。

在外面吃饭时就比较难了，但有些方式还是能保证饮食里一定的水果和蔬菜的。中餐时候，选择副餐沙拉而不是炸薯条，饮用果汁而不是苏打水。点蔬菜三文治和外皮。他们通常热量低，一个三文治里可以获得两三份蔬菜。

把水果蔬菜当点心吃

放学后的点心或晚间点心通常是袋装油腻薯条，一碗冰激淋或瓶装含糖苏打水。这些点心热量高，营养低。下面是一些很好的替代点心：

刚切的蔬菜加上自己喜欢的调料绝对美味。闲时吃吃，而不要吃土豆条或玉米条。选择低脂奶制品、时萝或法式蒜蓉调料，或者自制低脂菠菜调料。

喝果汁， 不喝苏打饮料。如果你怀念苏打水的汽泡嘶嘶声，你可以把自己中意的纯果汁与调酒用苏打水调制。

自制美味冻糕，而不是吸食高热量冰激淋。在鲜的或冻效果上涂一层酸奶或坚果或麦片。

吃巧克力脆皮草莓糖而不是块状糖。选择黑巧克力作抗氧化剂。

放弃牛奶和曲奇饼，选择小碗整料谷物食品，配切片的水果或葡萄干加低脂牛奶。

冰箱里储存无籽葡萄，而不存冰棒和冰激淋。三文治里加水果和蔬菜，沙拉里和副食中也加水果和蔬菜。