Aren’t you eating enough fruits and veggies?

Most people know that fruits and vegetables are key to a healthy diet, but they may not know exactly how many, and the amounts, they should be eating daily. Some may believe they are on the right track but are surprised to learn they are underestimating the amount needed to meet nutrition recommendations.

A survey conducted by the International Fresh Produce Association (IFPA) based in the US confirms that people are largely underestimating how many fruits and vegetables they need to eat on a daily basis. Consumers surveyed estimate the daily number of recommended servings to be 3-4 servings a day, short of the actual recommended 5 servings per day defined by the World Health Organization. For consumers to work toward achieving a healthier lifestyle, accurate nutrition information must be available and accessible.

According to WHO, eating the recommended intake of fruits and vegetables as part of a healthy diet improves overall health and reduces risk of certain diseases including cardiovascular diseases and certain types of cancer.

Many fruits and vegetables are plentiful in soluble fiber, which can lower LDL cholesterol, blood pressure and inflammation.

Even the colours of fruits and vegetables play a key role in health. The variety of colors within produce are known as "phytochemicals" that have been shown to potentially reduce the risk of certain cancers, heart disease and diabetes.

Here are three tips for getting started:

* Start small - Don't bite off more than you can chew with an extremely aspirational goal. Stir fruit into cereal or yogurt, add bagged salad to pizza night, top sandwiches with extra veggies, throw greens into your favorite pasta dish. Small wins build momentum and positive habits.

* Make it easy - Cut and prep fruits and vegetables up right away so they are quick to grab. Keep all forms of produce on hand for low- and no-cook ways to add fruits and vegetables to the meals and snacks you already have planned. The easier it is, the more likely it will get eaten.

* Focus on the flavour - When something makes you feel good, you want to do it again. When something tastes good, you want to eat it again. Utilize dips, herbs, spices and juices to add flavor and enjoyment to fruits and vegetables. Eating healthy doesn't have to be boring!

"There are countless eating occasions that occur throughout our days, weeks, months. Asking, 'What fruit or veggie can I add to this?' is a great first step to adding more, one bite at a time," said Holdorf.