5 Fruits or Veggies a Day

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Diet plays a significant role in overall health. From cancer to anti-aging, heart disease and eyesight, scientists are focusing on a wide range of potential health benefits of diets rich in fruits and vegetables.

Fruits and vegetables provide essential vitamins and minerals, fiber, and important substances called phytochemicals. These natural plant compounds not only give fruits and vegetables their color, but also may provide important disease protection to humans.

Most fruits and vegetables are naturally low in fat and calories and are filling – so eating more of them enables you to more easily maintain a healthy weight. Health by Numbers 0 5 10 25 encourages you to eat at least 5 servings of fruits or vegetables each day, in accordance with recommendations from the National Cancer Institute and the national 5 A Day for Better Health Program.

Fruits and Vegetables Serving Guide for one portion:

  • 1 medium-sized piece of fruit (e.g., banana, apple, orange, pear)
  • 1/2 cup (4 ounces/112 grams) cut-up fresh fruit or canned fruit, canned in its own juices
  • 3/4 cup (6 fluid ounces/1.75 dL) 100% fruit juice
  • 1/4 cup (2 ounces/56 grams) dried fruit (e.g., raisins, dried apricots, prunes)
  • 1 cup (8 ounces/228 grams) raw, leafy vegetables (e.g., lettuce, spinach) or salad
  • 1/2 cup (4 ounces/112 grams) cooked or canned vegetables
  • 3/4 cup (6 fluid ounces/1.75 dL) 100% vegetable juice
  • 1/2 cup (4 ounces/112 grams) cooked or canned beans, peas or lentils

For additional nutritional and healthy eating resources, visit the following helpful Web sites:

MyPyramid.gov (new food guidelines)- US only
ChangeOne
Create a Diet
DASH Diet
Dining Out
Serving Sizes
Reading Food Labels
Calorie Calculator

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