Tag Archive for fruit

What’s a Serving of Fruits and Vegetables?

First let’s talk about the importance of fruits and veggies. A diet high in fruits and vegetables reduce the risk of cardiovascular diseases, stroke, and cancer. People who eat more of these nutrient dense foods are also sick less than those who don’t. Obesity levels are also much lower among those who eat diets high in essential vitamins and minerals. Many people trying to lose belly fat will increase their vegetable intake and reduce their intake of high calorie starchy foods. So what’s a serving? Here’s our compiled list of fruits and veggies servings:

Fruits

  • 1/2 cup, 4 fluid oz of 100% fruit juice
  • 1/2 cup fresh fruit
  • 1/4 cup dried fruit
  • 1 medium fruit
  • apple (1)
  • banana (1)
  • cherries (14)
  • grapefruit (1/2 of 1)
  • grapes (12)
  • kiwi (2)
  • mango (2 slices)
  • melon (1 large slice)
  • pear (1 medium)
  • pineapple (1 large slice)
  • plums (2)
  • prunes (6)
  • raisins (1 tbsp)
  • strawberries (7)

Vegetables

  • 1/2 cup or 4 fluid oz of juice (low sodium)
  • 1 cup raw or 1/2 a cup cooked
  • asparagus spears (5)
  • avocado (1/2)
  • baby carrots (1 small bag)
  • brussels sprouts (8)
  • carrot (1)
  • celery (3 sticks)
  • onion (1)
  • peas (3 heaping teaspoons)
  • salad (1 cup or about half a cereal bowl)
  • spinach (2 heaping 2 spoons)
  • tomato (1 medium)
  • zucchini (1/2 a large one)

So… Are you increasing your fruits and vegetables intake?

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