Do you know how many servings of fruits and vegetables you should be consuming every day? If you're like 40 percent of Canadians, you think that's between four and six servings—and you'd be wrong. In actuality, Canada's Food Guide recommends that adults consume between seven and 10 servings of fruit and vegetables daily (seven to eight for adult females, and eight to 10 for adult males), a target that 90 percent of Canadians miss, according to a EKOS Research Associates Inc. study commissioned by the Florida Department of Citrus (FDOC). Worse still, half of Canadians are consuming only one to three servings per day, less than half the recommendation. "Good habits go a long way and without proper intake Canadians risk serving themselves short of key vitamins and nutrients that contribute to overall health," says Gail Rampersaud, a registered dietitian and spokesperson for the FDOC. "Meeting the recommended daily servings can be challenging but there are practical ways to get there," she says, noting an eight-ounce glass of orange juice counts as two servings of fruit. Read on for more of Rampersaud's tips to getting more fruits and veggies this Nutrition Month. 1. Add fruits and veggies to foods you're already consuming. That could be as simple as adding spinach to your list of meaty and cheesy pizza toppings. 2. Purée steamed or roasted vegetables. Add them to sauces, soups and stews for added nutrients. 3. Have a second serving. While second helpings at dinner might not seem like a healthy choice, if vegetables are on the menu, those extra calories may be well worth it. Balance out your calorie count during your next carb-heavy meal. (Photo courtesy Stockvault)