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.
Day | Fruit of the Day | Veggie of the Day | How to Include It |
Monday | Banana | Sukuma wiki (collard greens) | Banana with breakfast, sukuma with lunch/dinner |
Tuesday | Orange | Carrots | Orange as a snack, grated carrot in salad |
Wednesday | Watermelon | Spinach | Watermelon slice with breakfast, spinach with lunch/dinner |
Thursday | Apple | Cabbage | Apple as a snack, cabbage with lunch/dinner |
Friday | Pineapple | Green beans (michiri) | Pineapple slice with lunch, stir-fried beans for lunch/dinner |
Saturday | Pawpaw | Tomatoes & onions | Pawpaw as snack, add tomatoes to scrambled eggs |
Sunday | Mango (small slice) | Mixed leafy greens (terere etc.) | Mango in smoothie, greens with lunch/dinner |
Easy Ways to Add More Fruits & Veggies to Your Day
Boosting your fruit and veggie intake doesn’t have to be complicated. These quick swaps and creative ideas can help you eat healthier without sacrificing flavor!
🍳 Better Breakfasts – Start Smart!
Swap the Spread: Ditch margarine or jam—spread creamy mashed avocado with chopped tomatoes and onions on your toast for a savory upgrade.
Veggie Up Your Omelet: Replace one egg with spinach, or onions to bulk up your omelet and cut the fat.
Fruit-Topped Cereal: Sprinkle sliced bananas, mango, onto your whole-grain cereal, pour in milk, and grab a bottle of fresh veggie or fruit juice for the road.
Plan Ahead: Set your alarm 10 minutes earlier or prep your breakfast the night before. Pack fruits or veggies in your morning grab-and-go.
Oatmeal in a Mug: Make thick porridge or oatmeal in a cup and top it with nuts, seeds, or dried fruit for a power-packed morning.
Fruit-Filled Pancakes: Add mashed bananas to your pancake batter for a naturally sweet, fiber-rich twist.
🥙 Lunch & Dinner – More Color, More Flavor
Rebalance Your Sandwich: Use half the meat or cheese and pile on crunchy veggies like cucumber, lettuce, tomatoes, or bell peppers.
Fruity Salads: Toss in grated carrots, apples, celery, pineapple, or dried cranberries to meat or leafy salads—it’s a game changer.
Peanut Butter with a Twist: Slice in half a banana or apple to your peanut butter sandwich and reduce the spread—healthier, tastier!
Go Veg When Dining Out: Opt for veggie-packed menu items like stir-fries, wraps, or plant-based bowls.
Veggie Rice: Stir peas, carrots, or sweet corn into your rice for added nutrients and color.
🍏 Snack Time – Keep It Fresh
Yogurt + Fruit = Yum: Stir in your favorite fruits—mango, passionfruit, or grapes—to plain yogurt.
DIY Fruit Kebabs: Thread chunks of pineapple, watermelon, and berries onto skewers for a fun, colorful treat.
Frozen Popsicles: Blend fresh fruits and freeze into popsicles for a refreshing, healthy snack.
Grab-and-Go: Stock up on easy-to-carry fruits and veggies like apples, carrots, or strawberries for quick bites when you're on the move.
🍉 Daily Fruit Servings for Adults
Gender | Daily Fruit Intake | What That Looks Like |
Women | 1½ to 2 cups per day | 🥭 1 medium mango + 🍊 1 tangerine, or 🍌 1 banana + ½ cup fresh pineapple |
Men | 2 cups per day | 🍎 1 apple + 🍇 1 cup grapes, or 🍍 1 cup pineapple + 🍓 1/2 cup strawberries |
🍏 Examples of 1 Cup of Fruit:
1 medium apple, orange, or banana
1 cup sliced mango, watermelon, or pawpaw
1 cup 100% natural fruit juice (no sugar added)
½ cup dried fruit (e.g., raisins, mango, pineapple)
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here. |