What is a serving size of fruits and vegetables?

So, what exactly is a serving size when it comes to fruits and vegetables?

We have all heard or read that we should ideally be eating five servings of fruit and vegetables every day. But even after all my training as a Health Coach I often wonder what exactly is a serving size? Is it one apple or two carrots? Is serving size equal to three large strawberries or four celery stalks?

By five servings, do we mean five fruits and five vegetables, or do you we mean something like three fruits and two vegetables or two fruits and three vegetables? Confusing, Isn't IT?

So I did some research and here is what I found,  “According to The United States Department of Agriculture (USDA) a serving size for vegetables is equal to about one-half cup, and one cup for greens like spinach and lettuce. One serving of sliced fruit or berries is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. “The USDA chose one-half cup as a serving size based on the portion sizes that people typically eat, ease of use, and the nutritional content of fruits and vegetables.”¹

To make it easier:

·         Fruits should provide 4 daily servings, or 2 cups.

·         Vegetables should provide 5 servings, or 2.5 cups

Here are some typical serving sizes for fruits and vegetables:

Fruits

·         One banana

·         Six strawberries

·         Two plums

·         Fifteen grapes

·         One apple

·         One peach

·         1/2 cup of orange or other fruit juice

Vegetables

·         Five broccoli florets

·         Ten baby carrots

·         One Roma tomato

·         3/4 cup tomato juice

·         3/4 cup vegetable juice

·         Half a baked sweet potato

·         Four slices of an onion

Looking at this 5-9 servings of fruits and vegetables seem doable. But the reality is most of the people fail to eat even the minimum suggested level of five servings of fruits or vegetables each day.  And remember there is no harm in going over the recommended portion as long as you chose fresh, raw fruits and vegetables and not corn or potato chips as your vegetable portion.

These tips might help you increase the amount of fruit and vegetables you eat each day:

·         Out of sight is out of mind:

Put your fruits and vegetables out on the counter or in the fridge where you can see them every day. Put berries, cut fruits, raw or steamed vegetables in muffin cups and serve these to your children after they are back from school. It will be fun for them to eat from a muffin cup.

·         Add fruit and vegetables to every meal:

Before filling up your plate with grains and other foods, fill it up with fruits and vegetables and make it a point to fill half your plate at every meal with fruits or vegetables.

·         Eat seasonal fruits and vegetables and try something new:

Fruits and vegetables taste best when they are in season. So pick up what is the freshest and try to buy a new produce each time you go to the grocery store. Never tried that funny looking Litchi you saw at Asian store, try it now. You may surprise yourself and please your taste buds.

·         Graze on produce:

Next time you want to snack look at the produce sitting on your kitchen counter or fridge rather than reaching out to the pantry. Snack on fresh fruits, berries, watermelon, carrots, celery, tomatoes, or cucumbers. Dipping my veggies in almond butter or hummus will give you the necessary nutrition needed to avoid that mid afternoon slump (Hint for afternoon coffee lovers.). Carry some cut fruits and carrots in a Ziploc bag for the road.

·         Add fruits and vegetables to dishes:

Be creative and find ways to incorporate more fruits and vegetables in foods that you cook. Add berries to your cereal and top your breakfast pancakes with fruits instead of the sugary syrup. Pack your sandwich with extra veggies, add vegetable toppings to your pizza, or pasta dish.

Most importantly, aim for a variety and eat many different types of fruits and vegetables in a rainbow of colors. Eat mindfully and enjoy the wonderful gift of nature called fresh produce.

Do you have any ideas to increase your intake of fruits and veggies? Then, please share them here.

Healthy Regards, 

Parul

Sources:

Lehman S, " What is a serving of fruit or vegetable", About Health