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Fruits & Veggies

Tips to Add Fruits & Veggies

  • Eat a piece of fruit instead of pie, cake or ice cream.
  • Choose a side salad instead of French fries or have some baby carrots and broccoli with light ranch dressing.
  • Make fruit part of mealtime:
    • At breakfast, top your cereal with bananas or strawberries; add berries to oatmeal, pancakes or muffins; drink 100 percent fruit juice.
    • At lunch, pack a banana or grapes to eat or choose fruits from a salad bar.
    • At dinner, add canned, crushed pineapple to coleslaw or include mandarin oranges or grapes in a tossed salad.

  • Las Vegas Farmer's Markets
    Choose main dishes that include vegetables like stir fries, kabobs, pasta with tomato sauce, soups and veggie pizza with toppings such as mushrooms and green peppers.
  • Keep a bowl of fruit on the table, counter or in the refrigerator.
  • Bring pre-cut or dried fruit as a snack to work. At home spread peanut butter on apple slices or top yogurt with your favorite fruit.
  • Shred carrots or zucchini into meatloaf and casseroles, include chopped vegetables in pasta sauce or lasagna, or use pureed or cooked vegetables such as potatoes to thicken stews, soups and gravies.
  • If you choose to drink 100 percent fruit or vegetable juice, limit it to 1 cup per day.
  • Add lettuce, tomato, onion, mushrooms or avocado to your burger or sandwich.
Half My Plate


Fruits and Vegetable Resources

  • Download Get Healthy Recipes. PDF 1MB Included are 23 tasty recipes that incorporate fruits and vegetables.

  • The external link website encourages you to incorporate more fruits and vegetables into your daily eating.

  • The Dole 5-A-Day external link website has fun activities for kids, recipes for adults and lesson plans for teachers to help students learn about the importance of fruits and vegetables.

  • The Centers for Disease Control and Prevention offers an excellent brochure called How Many Fruits and Vegetables Do You Need? PDF external link on its website.

  • Download the American Heart Association and American Stoke Association’s “Flavors Of The HeartPDF 12.6MB cookbook. It is filled with delicious recipes that incorporate fruits and vegetables, and all the recipes are from local chefs.
Fruit and Veggie Tips

Nutrition Challenge

The Nutrition Challenge is a free 8-week online program designed to help you increase the number of fruits and vegetables you eat each day. You can track your daily and weekly progress throughout the program.

Each week you will get helpful tips to achieve your goals, such as how to read a nutrition label, healthy recipes and tips to help you snack healthy. It’s easy, fun, and free and, best of all; it could mean a healthier you. So sign up today.

Read the Journal of the Nevada Public Health Association’s article, Findings from the Nutrition Challenge Program, PDF external link which evaluates the Southern Nevada Health District’s Nutrition Challenge program. The Nutrition Challenge won a model practice award from the National Association of County and City Health Officials (NACCHO) and is listed in their toolbox as a resource and tool.



Southern Nevada Health District Link to Website         Viva Saludable    Healthy Southern Nevada