<GASP> Mom’s got science to back her up (check out the links below) and we should all stop making excuses and

“EAT YOUR VEGETABLES!”

Fruits and vegetables are packed with essential vitamins, minerals, and fiber that support feeling energetic and healthy, keep your digestive system happy, and may reduce the risk of many diseases. They’re also convenient and nutritious in any form – fresh, frozen, dried, juiced, even canned! And, the choices available are almost infinite, it seems like there is always something new to try.

Depending on age and sex, federal guidelines recommend that adults eat at least 1 ½ to 2 cups of fruit per day and 2 to 3 cups per day of vegetables as part of a healthy eating pattern and many experts suggest choosing organic and non-gmo over conventional varieties.

Only 1 in 10 adults are meeting these minimum federal recommendations. For some, the problem is not knowing where to start, here are a 10 suggestions to incorporate more fruits and vegetables into your daily routine:

Be willing to try new things and experiment a little.
Store fruits and veggies where you’ll see them on a daily basis.
Toss them into pasta dishes or on top of pizza.
Substitute raw veggies for chips, crackers, or breads.
Boost your breakfast by adding fresh or dried fruits to hot or cold cereal or even yogurt or try a garden veggie omelet or frittata.
Eat them for snacks!
Add a side salad with lunch and dinner.
Drink it! Bottled or fresh 100% fruit or veggies or a blended smoothie.
Swap desserts or for a cup of fresh fruit.
Hide them in other dishes such as sandwiches, casseroles, soups, or sauces.