Fruits and vegetables are the most important essentials of healthy eating. They are full of vitamins, minerals, fiber, and are naturally low in fat. The serving size of fruits and vegetables depends on your age, gender and activity level.
What counts as a serving for fruits?
If you consume 2,000 calories per day, you should eat at least 2 cups of fruits. One whole apple is one serving of fruit. The same goes for a banana or an orange. One small glass of fruit juice is also one serving of fruit.
What counts as a serving for vegetables?
If your consume 2,000 calories per day, you need at least 2.5 cups of vegetables per day. One cup of leafy green vegetables, one small potato, 3 heaped tbsp. of beans, are each one serving of vegetables.
Recommended serving size for children
Children should eat at least 1 to 1.5 cups of fruits and vegetables.
Ways to incorporate fruits into your diet
Add sugar free applesauce to pancake, waffle or muffin batter.
Top ice cream, cakes or puddings with fresh fuits instead of fudge and whipped cream.
Ways to incorporate vegetables into your diet
Drink vegetable juices instead of coffee or soda.
Add grated carrots or zucchini to tomato sauces, tacos or chillis. You can also add grated spinach or zucchini to brownie batter.
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