Food for Thought: Improving fruit and vegetable consumption, one customer at a time

Fruits and vegetables are chock-full of vitamins, minerals, antioxidants, fiber, and even count towards our water intake. And while we all know this, most Americans still do not consume the recommended amounts of fruits and vegetables per day.

As a registered dietitian in the retail space, I interact with customers daily and one of the most common questions I hear is, “How can I add more fruits and vegetables in a way that’s easy and sustainable for me?”

This challenge has become the foundation of all the store tours and nutrition education Giant’s Healthy Living Team offers—practical recommendations and tips to improve fruit and vegetable consumption.

Following are tips that have resonated with our customers the most and can help make the consumption of fruits and vegetables easy, maintainable, and delicious.

Every time you shop, have a plant– One thing is for sure—you can’t eat more fruit and vegetables if you don’t have them on hand. Fruit and vegetable consumption is important for a healthy body, which is why the USDA’s MyPlate shows half of our plates at each meal should be filled with these vibrant and colorful fruits and veggies.

If half our plate is supposed to be filled with fruits and vegetables, it only makes sense for half of our grocery basket to be filled with these items. So the next time you go grocery shopping, look down at your cart and ask yourself, “Is my cart filled halfway with produce?” If not, add more.

Fresh, frozen, canned (and dried!)—they all count– Despite popular belief that fresh is best, whether your fruits and vegetables are fresh, frozen, or canned, they all provide the wonderful nutrients our bodies need—so use what works for you.

Fresh produce is great when local and in-season, and these items will be cheaper and fresher since they don’t have to travel far to get from farm to store. You can also look out for precut options (studies show we’re more likely to eat fruits and vegetables if they’re convenient).

Canned and frozen are budget-friendly options that last a long time in your pantry or freezer, making them a quick choice if you need something in a pinch. And don’t forget dried options too, which make for a sweet addition to trail mix, morning oatmeal, or salad toppings.

Make it exciting – try something new– We are creatures of habit and I often find myself buying apples and bananas each week (which isn’t a bad thing). But if you find eating fruits and vegetables is becoming boring, switch it up! Challenge yourself to try a new fruit or vegetable each week.

From dragon fruit to jackfruit to chayote—there are plenty to choose from. Or try a familiar fruit or vegetable in a new way—like air-frying, grilling, stir-frying, or my favorite, roasting.

And last, think add, not take away– Just because you’re trying to eat more fruits and vegetables doesn’t mean you have to sacrifice your favorite foods. Think about ways you can add to your plate to boost fruit and vegetable intake.

Ordering pizza? Add peppers, onions, mushrooms, and pineapple (yes, I’m Team Pineapple Pizza). Chinese food? Broccoli goes great with all these dishes in my opinion. Keep a bag of frozen broccoli on hand and steam it up to accompany your orange chicken.

Tikka Masala anyone? Sprinkle some golden raisins for extra sweetness (and a serving of fruit). My favorite (and easiest) way to make any meal healthy-ish is by adding spinach. Just grab a handful of spinach and mix it into hot food for a quick serving of veggies.

Keep in mind that consumers need guidance on how to improve their health in simple and sustainable ways.

Providing them with manageable tips and easy recipes can help substantially improve the consumption of fruits and vegetables. For more tips, check out all the free resources the Healthy Living Team at Giant provides at www.giantfood.com/healthyliving.

This article was originally published in the January/February 2025 edition.