LIBERTY, October 20, 2009 - Fruits and vegetables not only taste good, but they also can keep you from getting sick. Try to eat at least five servings of fruits and vegetables every day.

What counts as a serving?
Each of these counts as one serving
*1 medium size fruit
*1/2 cup of raw, cook, frozen or canned fruits or vegetables.
*3/4 cup (6 oz.) of 100 percent fruit or vegetable juice
*1/2 cup of cooked, canned or frozen legumes (beans and peas)
*1 cup of raw, leafy vegetables
*1/4 cup of dried fruit

Include fruits and vegetables in your meal and snacks.

At breakfast
*Start with 100 percent fruit or vegetables juice
*Add fresh, canned or dried fruit to cereal
*Try a fruit smoothie made with milk or yogurt
*Make fresh fruit part of your breakfast.

At Lunch
*Add vegetables to your sandwiches
*Eat a bowl of vegetable soup
*Try a bean burrito w/salsa & vegetables
*Choose crunch vegetables with low-fat dressing instead of chips.
*Eat fresh, dried or canned fruit instead of other sweets for desert.

At dinner
*Begin your meal with a colorful fresh vegetable salad.
*Offer fresh, frozen or canned vegetables as a side dish.
*Add frozen vegetables to casseroles or stews
*Try a fruit salad for dessert.

For a quick snack
*Keep a bowl of fresh fruit out for easy access
*Keep dried fruit in your desk at work.
*Try yogurt topped with fresh or canned fruit
*Drink 100 percent juice instead of soda.

For further information about adding more fruit and vegetables or just food and nutrition information call 936-336-4558, Ext. 221 or 281-593-0405, Ext. 221 or come by the Extension Office at 2103 Cos Street, Liberty, e-mail liberty@ag.tamu.edu.