What’s in Your Diet?

June 25, 2013
Katherine Geoghagan, RD, LDN, CDE
Latest posts by Katherine Geoghagan, RD, LDN, CDE (see all)

By: Katherine Geoghagan, RD, CDE

How many servings of fruit and vegetables do you eat in a day?  The Dietary Guidelines for Americans states we should try to include a minimum of 5 servings of fruit and vegetables a day!  5 A DAY?  Yes,     5 A DAY.  It is easier than you may think.  For one thing , this time of year we have a wide variety of fresh produce to choose from…just check out your local Farmer’s Market.  Second, a serving is smaller than you may realize.  1 cup raw or ½ cooked vegetable and a small piece fresh fruit (size of a baseball) or 1 cup berries or melon is equal to a serving.  So, getting 5 servings a day is easier than you think.  BUT you still have to work and making those choices. 

Here are a few ways to increase your produce intake daily: 

  •       Try blueberries in 6 oz of low fat yogurt for breakfast
  •       Add small apple for mid morning snack
  •       Crunch on carrot sticks at lunch ** hint** buy whole carrots instead of baby carrots—they taste much sweeter
  •       Make your sandwich on whole wheat tortilla and fill with baby spinach, tomatoes, cucumbers and peppers
  •       Include salad with at least one meal a day
  •       Incorporate more dark green,  orange and yellow vegetables at dinner
  •       Always keep fresh produce washed, cut and ready to eat in refrigerator

Fruits & Vegetables are full of much needed fiber, vitamins, minerals and antioxidants.  So what will your answer be the next time someone asks “What’s in your diet?”


Grilled Okra

1 lb fresh okra, steams removed

1 tbsp olive oil

1tsp salt or to taste

Pinch cayenne pepper