1. Ask for a side of fruit or vegetables instead of fries or chips.
  2. Order salads, vegetable soups, or stir-fried vegetables when eating out.
  3. Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
  4. Next time you eat fast food, try fruit and vegetable menu items such as salads, sliced apples, mandarin oranges and baked potatoes.
  5. Most fast food restaurants have fruit and vegetable options if you only have time for fast food. Substitute 100% juice for soda and a side salad or fruit for fries. Try a big salad, baked potato, or low-fat bean burrito.
  6. Instead of fries, order a side salad.
  7. Order a salad as your main dish and then if you must treat yourself, try a small soft-serve ice cream.
  8. Choose a healthy dessert. Ask your server if fresh fruit is available for a perfect ending to any meal. Berries and sorbet go nicely together.
  9. Order a small salad with your meal.
  10. Don’t be afraid to ask. For the most part, restaurants are willing to make menu substitutions, they just don’t advertise it. Substitute a green salad or fresh fruit for French fries. Ask for a veggie plate. They may be serving two or three vegetable selections on any given day.
  11. The next time you find yourself at a fast food place, try a salad or fruit cup instead of fries.
  12. When ordering take-out, choose foods with fruits, vegetables, and beans.
  13. Ask for extra vegetables on your sandwiches. In addition to lettuce and tomato, try sliced peppers, cucumbers, and sprouts.
  14. Mom! When dining out, visit the salad bar together and share interesting facts about fruits and vegetables. Your enthusiasm about eating fruits and veggies might just rub off on your kids.
  15. Go for the vegetables first. As a general rule, fill about 1/2 of your plate with salad and vegetables and then add other foods.

SOURCE:, July 2007.