I chop up (very fine) all of my veggie servings in the morning and put them in the fridge in a container. When I make my meals I grab some of those veggies and throw it into almost everything (egg, soups, sandwiches, on top of a baked potato, etc). You eat those veggies without even realizing it!
You could do the same thing with fruits, wash, peal and prepare your daily amount of fruits and stash them in the fridge. When snack time comes around you can grab those, or throw them in your cereals, yogurts or even add them to your dessert dishes.
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I try to make a bag of frozen veggies with every dinner. I eat the veggies first, before moving on to any other food. After I'm done with a bag of veggies I am almost full, and therefore I don't eat too much of anything else. Pig out on the veggies, and then you won't be able to pig out on the dessert and other fattening foods!
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