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Five or More Servings of Fruits & Vegetables

By Christy Minges, MMH Registered Dietitian

Earlier this year, we talked about the 5-2-1-0: Be A Healthy Hero initiative. Below we’re going to dig in a little more to the ‘5’ of 5-2-1-0.

Five or More Servings of Fruits and Vegetables

Fruits and vegetables not only add color and flavor to meals and snacks, but also many different vitamins and minerals. These vitamins and minerals are essential to support growth, development and the immune system. The goal is to not only eat at least five servings of fruits and vegetables each day, but also to get a variety of kinds and colors. Eating a rainbow of colors each day means you get a variety of different vitamins and minerals.

Fresh produce is a great option, but it can be expensive; canned and frozen are often a lower cost option. Here are some benefits and tips when buying canned or frozen. Both canned and frozen fruit and vegetables have a longer shelf life and they are already washed and cut.


  • When buying canned vegetables, look for low salt or no salt added varieties.
  • For canned fruit, buy those canned in their own juice.


  • Frozen fruits and vegetables are picked at the peak of the season and are immediately frozen, which preserves their nutrition.
  • When buying frozen, avoid sauces and seasonings. These can sometimes have a lot of unnecessary fat and salt in them.

One way to make it easier to eat vegetables is to serve it with dip. Try our dietitians’ delicious homemade ranch dip!

Have questions? Call our dietitians at 812.933.5122 for more information.