Healthy Eating 101 Best Healthy Foods What Does a Day of Fruits and Vegetables Look Like? By Sharmin Sampat M.S., RDN, CNSC Published on August 7, 2017 Share Tweet Pin Email We all know we should be eating more fruits and veggies-but many of us fall short on the daily recommended amount. For most adults that's 2 cups of fruit and 2.5 to 3 cups of vegetables (it's recommended that men get a little more veg). Only 14 percent of adults are getting the recommended amount of vegetables and only 18 percent get enough fruit. That's really low, especially when you think about how good they are for you. Produce is loaded with fiber, vitamins, minerals and antioxidants. Here are 8 ways you can get the recommended daily amount of fruits and vegetables (2 cups of fruit, 2 1/2 cups of vegetables). Day 1 1 small apple (2.5" diameter)½ cup dried fruit (raisins, prunes, apricots)1 cup broccoli, cooked2 cups raw leafy greens + ½ cup cherry tomatoes How to Roast Broccoli So It Tastes Amazing Day 2 1 cup diced watermelon1 large peach1 cup baby carrots (about 12 baby carrots)1 cup black beans½ cup shredded cabbage 20+ Ways to Cook with Black Beans Day 3 1 cup pineapple1 medium pear1 cup cucumber1 cup red peppers1 large stalk of celery Got Cukes? Turn Them into This Simple Japanese Cucumber Salad Day 4 1 large orange1 cup applesauce (unsweetened)1 cup cooked cauliflower1 cup mushrooms½ cup green peas Try Our Most Popular Roasted Cauliflower Recipe Ever Day 5 8 large strawberries1 cup diced plums (about 2 large plums)1 cup green beans1 cup diced onions1/2 cup diced potato How to Cook Fresh Green Beans Day 6 1 medium (4" diameter) grapefruit1 large banana1 large baked sweet potato1 cup Brussels sprouts1 small green pepper Think You Don't Like Brussels Sprouts? Turn Them into Chips! Day 7 1 cup frozen mixed berries1 cup grapes1 cup spaghetti squash1 small raw whole tomato2 cups raw kale Spaghetti Squash Lasagna Is the Veggie-Packed Comfort Food You Never Knew You Needed Day 8 1 cup diced cantaloupe1 cup blueberries2 cups salad greens1 cup chopped cucumber½ small ear corn 46 Homemade Vinaigrettes That Will Make You Love Salad Take Our Eat More Vegetables Challenge 7 Ways to Eat More Vegetables How to Spiralize Vegetables into Noodles Produce-Packed Smoothie Recipes Vegetable Recipes We Love Was this page helpful? Thanks for your feedback! Tell us why! Other Submit