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Cooking for one, especially when you have cooked for a full house for many years, can take some time to get use to. Here are some easy tips:

  1. Determine the number of servings of a recipe and divide it by that number to create a one person meal (this is trial and error for the taste quality because some of the recipes don’t work as well when you cut them in half or more).
  2. Snack! You can easily make a one person snack that is nutrient dense and delicious. Try these Pineapple Tidbits! They’re quick, easy, and don’t leave any leftovers.
  3. Buy fresh fruits and vegetables, clean them, and chop them at the beginning of each week for easy additions to all your meals. Fruit and Vegetable Storage and Selection Information
  4. Buy already washed spinach or romaine lettuce to make a quick salad. Top with beans and you have a complete meal!
  5. Most grocery stores offer frozen fruits, vegetables, poultry, and other meat and meatless products that can be used as needed. If you are just cooking for yourself for the night, just use one chicken breast or one veggie burger. Add a salad, side of fruit, and a beverage and you have a well-balanced meal!

Try these tips to make fruits and veggies fit into any budget:

  • All forms—fresh, frozen, canned, dried and 100% juice—of fruits and veggies are just as nutritious for you. Survey the store or market and purchase the cheapest form of a certain fruit or vegetable.
  • Try our 30 Ways in 30 Days for complete menus that feed up to 4 for less than $10 (that’s hard to beat!).
  • Plan Ahead! See our tips for shopping for fruits and veggies on a fixed budget!
  • Shop in season! Buying fresh fruits and veggies in season is generally the cheapest time to buy them.

Also, Not only do fruits and veggies provide essential nutrients to promote a healthy body, they play an important role in manage a healthy weight too. Eating large quantities of high fat and high sugar foods because it is cheaper now, can lead to increased medical costs in the future. Therefore, eating healthy now can save you not only money but your health as well!


Visit for more materials. Our catalog also has lots of great materials for schools including our Half Your Plate from the Salad Bar poster (this includes the MyPlate logo) and our How Do You Measure Up posters are popular posters that brighten up any classroom!


September brings a new season, a new school year and the opportunity to recommit yourself to a healthy lifestyle.  September is National Fruits & Veggies–More Matters Month and this year there are more ways to show your support and get involved.

In line with the new USDA MyPlate icon, which reinforces the new dietary guidelines to make half your plate fruits and vegetables, Fruits & Veggies–More Matters has launched the MyPlate Makeover Challenge.  To participate, simply “like” the Fruits & Veggies–More Matters Facebook page and submit a photo of your healthy plate–one that is half filled with fruits and veggies.  You’ll automatically receive a coupon from one of our sponsors and each week one participant will be randomly selected to receive a $100 grocery gift card.  Talk about a win-win!  There are even sample healthy plates and suggestions to get you started.

The More Matters Pledge is another way to make a commitment to a healthy lifestyle and battle obesity.  There are three pledges:

  • One-More-A-Day Pledge: Pledge to eat and help your family eat one more fruit or vegetable every day.
  • Half-My-Plate Pledge: Pledge to fill half your plate and half your family’s plates with fruits and vegetables at every meal.
  • My-School Pledge: Pledge to help your school provide more fruit and vegetable options.

You can choose one, two or all three depending on what works for you.  Once you take the pledge you’re provided with tips and ideas to get you started and keep you going.

I have decided to take the Half-My-Plate Pledge.  While my family and I do eat lots of fruits and veggies on a regular basis, I think consciously making sure that half our plates consist of fruits and vegetables will benefit us even more.  I don’t expect it to happen overnight and I’m sure I’ll have to work on my kids a bit, but what better time to take on this challenge than the start of a new season?  Wish me luck!!

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The good news is, eating fruits and vegetables as part of a healthy diet promotes weight loss and maintenance! There are several keys to successfully maintaining your weight: eating slowly, knowing when you’re full, and eating foods that are high in fiber (such as fruits and vegetables). Eat a banana (or any fruit or vegetable) along with whole grains and a lean protein (like eggs) as part of a complete meal to keep on track with your weight loss goals! Check out our weekly Healthy Menu Ideas for healthy meal plans and remember that physical activity is important too!


It is fantastic that you want to help out in the kitchen! With the assistance of your parents, there are many different kid-friendly dishes that are great for kids your age. You can also be part of the preparation process by helping your parents mash, grind, peel, or in many other ways. You can also help your parents with grocery shopping by picking out new or your favorite fruits and vegetables you want to try. Visit our activities section for more ideas of ways for you to help!


This means the prepared kind of mustard. We would specify if it was a dried form. If you need to substitute dry mustard, dry mustard packs more of a punch, so use two to three times less than prepared mustard in making the substitution.


Purple hull peas can be used in many recipes that call for black eyed peas. Try them in a three-bean salad, in salsas, on top of salads, or stir-fried with rice, vegetables, and seasonings. They are very versatile, so be creative! Make sure that you’re preparing your fruits and vegetables in healthy ways and look for low-sodium seasonings.


All fruits and vegetables help to maintain/lose weight! Fruits and vegetables are important to eat in any weight loss diet because they:

  • Are full of fiber and water which helps you stay fuller for longer
  • Are naturally low in calories
  • Replace ‘bad’ foods that are high in fat and sugar
  • Help you eat less because their crunchy nature makes you chew more and therefore you consume less at each eating occasion
  • Give you the energy to be physically active

Visit our Recipe Database for tons of recipes that meet our strict dietary guidelines and will help you to meet your weight loss goals!


It might be best to have you visit Denver Country Extension Program website for more information about common tomato problems. Also try our Top 10 Ways to Enjoy Tomatoes!

The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
Read her full bio123 >>

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