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Fruit & Vegetable Recommendations

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Current Recommendations

The 2005 version of the Dietary Guidelines for Americans recommends eating 5-13 daily servings of fruits and vegetables for a total of 2 cups fruit and 2 ½ cups vegetables per day.


What Is a Serving?

Fruit

  • ½ medium fruit (banana, apple, orange)
  • ½ cup cut-up fresh or canned fruit
  • ¾ (6 fluid oz) 100% fruit juice
  • ¼ cup dried fruit

Vegetables

  • 1 cup raw, leafy vegetables (lettuce, spinach, or salad)
  • ½ cup cooked or canned vegetables
  • ¾ cup (6 fluid oz) 100% vegetable juice
  • ½ cup cooked or canned beans, peas, or lentils


What are the Benefits of Eating Fruits and Vegetables?

Eating a variety of fruits and vegetables will provide the recommended levels of Vitamin A, Vitamin C, Fiber, and Folate.


Good Sources of these Nutrients

Nutrient

Health Benefits

Fruit Sources

Vegetable Sources

Vitamin A

Necessary to maintain good eye, skin, & mucous membrane health, as well as adequate growth & immune function.
  • Apricot
  • Cantaloupe
  • Watermelon
  • Carrots
  • Spinach
  • Sweet Potatoes

Vitamin C

An antioxidant that assists hormone production & iron absorption & may help to reduce the risk of certain cancers.
  • Grapefruit
  • Oranges
  • Papaya
  • Bell pepper
  • Broccoli
  • Cauliflower

Fiber

Helps with weight control; promotes intestinal health; lowers “bad” cholesterol; prevents colon cancer & helps improve glucose tolerance.
  • Apples
  • Raspberries
  • Strawberries
  • Broccoli
  • Corn
  • Spinach

Folate

Linked to prevention of birth defects, heart attacks, stroke, & colorectal cancer.
  • Strawberries
  • Blackberries
  • Oranges
  • Asparagus
  • Avocado
  • Kidney beans

 

 

 

 

 

 

 

 

 

 

 

 

 

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