Did you know that the CDC estimates only about 1 in 10 people are meeting the recommended intakes for fruits and vegetables? If you’re a part of the 90% of the population who probably could benefit from amping up the produce, don’t fret! Incorporating fruits and veggies into your meals doesn’t have to be rocket science.

But first, what are the recommendations for fruit and vegetable intake? According to the 2020-2025 Dietary Guidelines for Americans, most adults should aim to get around 2 1/2 cups of vegetables per day, and 2 cups of fruit per day. In fact, it’s recommended that roughly half of your plate should be filled with fruits and vegetables.

Now that we know the recommendations, how can we put this into action? Try out these meal and snack ideas that incorporate both fruits and vegetables, all in one swing!

• Smoothies. I love smoothies because they’re convenient, easy to make, and a great way to sneak in an abundance of nutrients. Plus, frozen fruits and vegetables are actually frozen at their peak quality, which helps them to maintain all of those vitamins and minerals that we want. Keep a variety of frozen produce on hand and don’t be afraid to switch it up! Some of my favorite vegetables to incorporate into smoothies are spinach, kale, and cauliflower rice. You usually can’t taste them, but they pack an extra nutrient boost!
• Veggie omelet with a side of fruit. If you struggle to imagine eating vegetables at breakfast, don’t worry – many people do. However, that doesn’t mean it isn’t possible! An easy way to incorporate some veggies in the morning is to make an omelet or egg cups. The beauty of this is that you can add in whatever chopped vegetables you like; think bell peppers, onions, spinach, or mushrooms. Serve with a little bit of fruit on the side, such as grapes or a banana. Fun fact: A large banana counts as one whole cup of fruit, so you can knock out half of your fruit intake at breakfast alone!
• Salads. Salads are a fantastic way to hit both fruit and vegetable targets. You’ve got your leafy green base, plus you can top with other veggies like sliced cucumbers, carrots, tomatoes, even sweet potatoes! You can add fruit such as thin sliced apples, strawberries, mandarin oranges, and grapes – the possibilities are truly endless. One of my favorite salads for the summertime is a strawberry spinach salad topped with a little bit of feta cheese. It’s light and refreshing for a hot summer day, and the strawberries add the perfect pop of sweetness. And if you love a little crunch like me, top with some crushed nuts.
• Bento box. If you have kids, you’ve probably made a variation of the bento box lunch before. But that doesn’t mean they’re only for your kids’ lunches, you can make an adult version too! Think of it as a simplified charcuterie board. Start with crackers or nuts, then add in some cheese or hard boiled egg for a pop of protein, veggies such as carrots, cucumbers, or baby peppers, and then some fruit, such as mixed berries or grapes! You’ve just hit multiple food groups in one meal with a small amount of effort.
• Fruit for dessert! Dessert doesn’t have to be reserved for cookies and ice cream. For dinner, choose a protein such as chicken, fish, or lean beef. Then pair with a grain, such as brown rice or quinoa, and some roasted vegetables of your choice. When that sweet craving kicks in after dinner, opt for fruit instead of less nutritious options. If you fire up the grill for your meat, grill some peaches for dessert! You can even combine a little bit of mixed berries with Greek yogurt and freeze it for a twist on a frozen treat.