Eating your daily fruits and vegetables is Easy, Right?

08/01/2016

There is no shortage of talk or opinions about how many servings of fruits and vegetables we should be eating each day or how many we’re not eating.  Well, I’m here to make it a bit less complicated. Keeping in mind, we are talking about fruits and vegetables here and it shouldn’t be complicated. 

If you’re like me I learn easier when I read examples… if you’re the same this may help you meet your daily fruit and vegetable quota! Your daily goal is based on your weight, age, activity level, and gender. 
We know that fruits and vegetables are part of a balanced nutritious diet but, understanding how much a serving size is and what that actually looks like can be one of the obstacles preventing us from getting our daily amount. Based on an average 2,000 calorie diet, below are the CDC daily recommendations:
2 cups of fruit           
2 ½ cups of vegetables
Calculate your own daily recommended servings of fruit & vegetables: The Fruit & Vegetable Calculator at the CDC.
Some Tips:
  • When it comes to salad, a cup is not a cup. It takes 2 cups of leafy greens to equal 1 cup of vegetables.
  • Juice does count as a fruit. According to the CDC, a cup of fruit juice does count as a serving of fruit, but nutritionists caution that you're not getting the fiber and other good benefits of eating whole fruit.
  • When it comes to dried fruit, cut the amount in half. A half cup of dried fruit equals one cup of fresh fruit.
  • One big piece of fruit is roughly a cup. An apple, an orange, a large banana, a nectarine, a grapefruit — one piece of fruit gives you one cup. 
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  • Fruit: 1 cup strawberries (about 8 large), 1 orange
  • Vegetables: 1 cup cherry tomatoes, 1 stalk celery, 1 cup sautéed kale 
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  • Fruit: 1 cup cantaloupe, 1 apple
  • Vegetables: 1 cup coleslaw, 1 bell pepper, 1 stalk celery
 Source:  Faith Durand -Executive Editor • Kitchn - Columbus, OH
10 Pictures of Your Daily Recommended Servings of Fruits and Vegetables