The USDA Economic Research Service highlights how an American household can achieve the daily fruits and vegetables requirement for under $3. To close the nutrition gap with more produce on the plate, small swaps create a big impact as Eat More Fruits and Veggies Day starts on May 21. Timed for midyear momentum, this celebration encourages sustainable changes that can add up over time.
Add an extra serving of vegetables to your dinners or fruits in your breakfasts or afternoon snacks, and see measurable health improvements through consistent effort. Today’s focus is on practical action, encouraging long-term habits that promote well-being.
Why make the switch
Eating more fruits and vegetables doesn’t require an overhaul; it starts with a few strategic changes. Reaching for fruit instead of chips or blending leafy greens into a morning smoothie can move the needle. These everyday choices are accessible, repeatable and easy to build into routine.
That’s especially important given the gap in current eating habits. The Dietary Guidelines for Americans from 2020-2025 show that nearly 90% of people don’t eat enough vegetables, and around 80% fall short on fruit. Taste, convenience and routine often shape these decisions, but they’re not set in stone, as cost is also one of the main barriers to increasing fruit and vegetable intake in most households.
Connecting everyday habits to small dietary shifts makes change more manageable and more likely to last. With a bit of planning, these changes can gradually align eating patterns with what nutrition guidelines recommend. These habits can lower the risk of chronic disease and build a stronger foundation for long-term health.
The power of produce
Fruits and vegetables are rich in essential nutrients like vitamins, minerals and fiber. They support multiple systems in the body and offer a range of long-term benefits. Here are a few specific ways produce makes a difference.
Heart health and beyond
Fruits and vegetables are key in managing blood pressure, lowering cholesterol levels and supporting overall cardiovascular health. According to the Heart Foundation, fresh, frozen or canned produce contributes important nutrients when consumed regularly. Choosing a variety of fruits and vegetables helps deliver fiber, vitamins and minerals that protect the heart and reduce the risk of disease.
Eating the recommended daily amount of two servings of fruit and five servings of vegetables consistently can lower the risk of coronary heart disease by as much as 20%. The benefits extend beyond the heart, as a produce-rich diet also promotes healthy cholesterol levels, helps manage weight and reduces the risk of Type 2 diabetes and some forms of cancer.
Digestion and gut support
A gut-friendly diet isn’t just for those managing digestive conditions, it benefits everyone. According to UAB Medical West, fruits and vegetables provide fiber, antioxidants and prebiotics that nourish healthy bacteria in the gut and help lower the risk of colon cancer and other digestive disorders.
Some standouts include a range of fiber-rich and nutrient-dense options. Berries like blueberries and strawberries offer natural prebiotics that feed good gut bacteria, while cruciferous vegetables such as broccoli and cauliflower support digestion and may help reduce cancer risk. Leafy greens like spinach are gentle on the stomach and packed with antioxidants. Root vegetables, including carrots and sweet potatoes, promote the growth of beneficial bacteria.
Taken together, these foods offer a practical way to build better gut health. By regularly including a mix of these produce types, individuals can aid digestion, lower inflammation and strengthen the microbiome, which are key steps in protecting long-term wellness.
Easy swaps to try today
A healthier plate doesn’t have to mean starting from scratch. Swapping in just a few more fruits or veggies each day can shift the balance in a big way. These simple ideas make it easier to get started, no complicated meal plans required.
Start with breakfast
Breakfast is a great place to begin. Instead of reaching for boxed cereal, try layering plain yogurt with chopped apples, berries or bananas. It delivers fiber, natural sweetness and gut-friendly probiotics. Whole-grain toast with smashed avocado and a sprinkle of seeds also makes for a balanced start.
Snack smarter
Midday hunger doesn’t have to lead to a vending machine. A small container of carrot sticks, bell pepper slices or sugar snap peas paired with hummus or guacamole can satisfy cravings while offering fiber, crunch and healthy fats. If you want something sweet, a handful of grapes or apple slices with nut butter works just as well.
Upgrade your dinner plate
Dinner is an easy time to sneak in variety. Toss a handful of arugula into pasta, roast a tray of broccoli and carrots or serve your protein over a bed of sauteed greens instead of plain rice. Even frozen mixed vegetables added to soups or stews can go a long way. These changes don’t require a full recipe overhaul, just a little bit of layering and color.
Keep it sustainable
Healthy habits stick better when they fit real life. Small nudges, like a fruit bowl on the counter or a prepped snack in the fridge, can quietly shift your choices in the right direction. These ideas help make eating more fruits and vegetables something you actually want to keep doing.
Plan ahead
Life gets busy, but a little prep can go a long way. Start by picking one or two of the best fruits and vegetables to wash, chop and store each week. Keep grab-and-go containers of carrot sticks or sliced cucumbers in the fridge, or prep smoothie bags with frozen fruit and leafy greens.
Explore new recipes
Sticking to the same dishes can lead to burnout. Rotate in new ideas like veggie curry, roasted cauliflower tacos or fruit-topped oats. International cuisines like Mediterranean or Thai offer fresh inspiration for colorful, produce-packed meals.
Shop smart
Grocery shopping with a plan makes healthy eating easier. Start with what’s in season; it’s often fresher and more affordable. Frozen and canned options are great to have on hand, too. Just check labels for added sugar or sodium, and you’re good to go.
Make it visible
Out of sight often means out of mind. Keep a bowl of fruit on the kitchen counter or prepped veggies front and center in the fridge. When healthy choices are easy to see, they’re easier to choose.
Start small, stay consistent
Big changes don’t happen overnight, and they don’t have to. Add one new fruit at breakfast or an extra veggie at dinner. Celebrate small wins; they’re the ones that last.
A fresh start
As Eat More Fruits and Vegetables Day takes center stage, small, consistent dietary changes can add up to meaningful health benefits. From supporting heart health to improving digestion, the science continues to build a case for putting more produce on the plate. With simple strategies and realistic swaps, long-term change feels more achievable than ever.
Zuzana Paar is the creator of Sustainable Life Ideas, a lifestyle blog dedicated to simple, intentional and eco-friendly living. With a global perspective shaped by years abroad, she shares everyday tips, thoughtful routines and creative ways to live more sustainably without the overwhelm.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.