5 A Day Fruit and Vegetable Quick Tips
5 A Day Basics
- Fruits and vegetables look good, taste great and contain vitamins and minerals
- Eating 5 to 9 A Day is quick and easy. A serving is a medium-size piece of fruit; 3/4 cup (6 fl. oz.) of 100 percent fruit or vegetable juice, 1/2 cup cooked or canned vegetables or fruit, 1 cup of raw leafy vegetables, 1/2 cup cooked dry peas or beans, or 1/4 cup dried fruit.
- You can get your 5 to 9 A Day in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.
- Wash fresh fruits and vegetables thoroughly in water.
How Many Servings Do You Need Each Day?
It depends on your age, gender, and activity level:
| |
Children ages 2-6 years old, women, some older adults |
Older children, teen girls, active women |
Most Teen boys, active men |
| Calories |
About 1,600 |
About 2,200 |
About 2,800 |
| Vegetable Group |
3 Servings |
4 Servings |
5 Servings |
| Fruit Group |
2 Servings |
3 Servings |
4 Servings |
| * Adapted from the USDA Dietary Guidelines for Americans, 2000 |
Getting Started
- Not sure how to eat 5 to 9 A Day? Start the day with 100 percent fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch, and an apple for an afternoon snack. Include a vegetable with dinner and you already have 5 A Day. If you need more than 5 servings per day (see chart above), try adding a piece of fruit for a snack or an extra vegetable (like carrots or green beans) at dinner.
- There are so many choices when selecting fruits and vegetables. Have you ever tried kiwifruit? How about asparagus? Try something new that helps you reach your 5 to 9 A Day.
- Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.
- When you keep fruits and vegetables visible and easily accessible you tend to eat them more; for instance, store cut and cleaned produce at eye-level in the refrigerator, or keep a big bowl of fruit on the table.
- You can get some of your 5 to 9 A Day at restaurants too. Try some of these healthy choices:
- veggie pizza
- pasta with vegetables (but watch out for those high fat cream sauces)
- fresh vegetable "wrap"
- vegetable soup
- small salad (instead of fries)
- plenty of fresh vegetables from the salad bar
WebMD Public Information from the U.S. National Institutes of Health
