Serving Sizes

With new dietary guidelines suggesting as many as 7 cups (or cup equivalents) of fruits and vegetables daily (based on age, activity level, sex and weight), it is understandable that the idea of getting the recommended amount can be daunting.

What many don't realize is how many cups they are already getting, and how many more they can fit into their daily routines quite easily. Remember that fresh, frozen, canned, dried and juiced fruits and vegetables all count towards your daily servings.

When all of these forms are combined with proper serving size, it is quite easy to eat the recommended amount of fruits and vegetables daily.

Special Notes on Serving Sizes and Cup Equivalents

1 medium piece of fruit or vegetable (baseball sized) is about 1 cup (see links below for more)

1/2 cup dried fruit is equilvalent to 1 cup of fresh fruit

1 cup (8 oz.) 100% fruit or vegetable juice is equivalent to 1 cup of fruit or vegetables

2 cups of leafy greens are equivalent to 1 cup of vegetables

1/4 cup (1 oz.) nuts is one serving

Examples of Serving Sizes

EXAMPLES OF 1 CUP 1 small apple 1 large banana 1 medium grapefruit 1 large orange 1 medium pear 1 small wedge watermelon 2 large or 3 medium plums 8 large strawberries 1 large bell pepper 1 medium potato 2 large stalks of celery 1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens) 12 baby carrots (or 2 medium carrots) 1 large sweet potato 1 large ear of corn EXAMPLES OF 1/2 CUP 1 snack container of applesauce (4oz) 16 grapes 1 medium cantaloupe wedge 1/2 medium grapefruit 4 large strawberries 5 broccoli florets 6 baby carrots 1 large plum 1 small box (1/4 cup) of raisins