A great dietary goal: At least 2 cups of fruit and 2½ cups of vegetables per day

To maintain a well-balanced diet, we need to incorporate healthy portions of starch/carbohydrates, protein, vegetables and fruit in every main meal.

Make a list, and stick to it to avoid spending money on unnecessary items. Plan to prepare vegetables once and then use leftovers later in the week. For instance, cook a big batch of spinach, freeze leftovers, then you can use it in other meals later in the week.
Although most fresh fruit and vegetables are available year-round, some are less expensive when they are in season. So next time you visit your mama Mboga, be sure to ask what’s in season!
Keep it simple, meaning buy vegetables and fruits in their simplest form for convenience. You can get pre-cut, peeled or juiced fruits from your local Mama Mboga or in some supermarkets.
100% fresh fruit juice counts equally toward recommended intakes, although your majority of the recommended fruit should come from whole fruits.
Include frozen, canned and dried forms of fruits and vegetables on your list. They are all nutritious and handy for quick-fix meals. Rinse the vegetables to reduce the sodium (salt). Rinse the fruit to reduce the sugar.
Fill half your plate with fruits and veggies at every meal and snack.
Always have fresh fruits and vegetables in easy-to-grab places like: a fruit bowl at the table, sliced carrots or cucumber in the fridge, or a trail mix of dried fruit and nuts.

For Breakfast:

Instead of margarine or jam, spread mashed avocado with diced tomatoes and onions on your bread.
Substitute spinach, onions, or mushrooms for one of the eggs in your morning omelette. This will add volume but decrease the fat!
Add fruit to your whole-grain cereal, top with milk and grab a bottle of vegetable/fruit juice for the road.
Get up 10 minutes early or plan an on-the-go nutritious breakfast (including fruits or vegetables) the night before.
Make some thick oatmeal or porridge in a mug and top with nuts, seeds or dried fruit.
When making or eating pancakes add fruits like bananas or strawberries.

For Lunch and Dinner:

Reduce the amount of meat or cheese on a sandwich/burger by ½ and replace with veggies.
For meat salads – add an equal amount of chopped fruits or veggies such as celery, grated carrots, cucumber, apples, grapes, pineapple, or dried cranberries.
Add ½ a sliced banana or 1 sliced apple to a peanut butter sandwich and reduce the amount of peanut butter by half.
When eating out, choose vegetarian options that have lots of fruits and vegetables.
When making rice, add some peas or carrots.

For Snacks:

Add fruits of your choice to yoghurt.
Make fruit kebabs or fruit popsicles.
Buy easy-to-eat fruits and vegetables like apples, strawberries, carrots, or cucumber for quick snacks to-go.