Are you eating enough fruits and vegetables?

Monday and Tuesday we had to lower our portions, but today is a good day!  Because more than likely we get to eat MORE food!  Most of us are not eating the recommended servings for fruits and vegetables.  So get ready to eat!

fruits and vegs

How Many Vegetables Should I Eat in a Day?

The average person should consume 1.5 to 3 servings of vegetables a day, but really with vegetables the more the merrier.  As long as the vegetables are healthfully prepared (no butter, 1 teaspoon oil – check your servings for healthy fats, and maybe a tiny bit of cheese – check dairy servings), you can eat till your heart’s content.

What Counts as a Serving of Vegetables?

A serving of vegetables is 1 cup.  You can use a measuring cup to learn how to eyeball a cup, or if you are out and a sports fan, you can think of a baseball.  A baseball is approximately 1 cup.  For non-baseball fans, aim for the size of your fist as 1 cup.

Choose healthy vegetables, such as broccoli, spinach, sweet peppers and asparagus.

Need inspiration? Check out these great posts on vegetables:

Tips to eat more vegetables:

Healthy Vegetable choices and recipes:

How Much Fruit Should I Eat in a Day?

Fruit is one of those things where you either love it and eat a ton of it, or are ok with it and often forget to eat fruit.  Fruit is great for you – with lots of vitamins, minerals and even fiber in the skin of fruit.  But it is also more caloric than vegetables, so you should eat it with caution.

The average person should have 1.5 to 2 servings of fruit a day.

What Counts as a Serving of Fruit?

A serving of fruit is 1 cup of a larger fruit or 1/2 cup of smaller berries.

1 serving is:

  • 1 small apple (think baseball)
  • 1 medium orange
  • 1/2 cup raisins
  • 8 ounces of orange juice
  • 1 large banana
  • 40 grapes (1 cup)
  • 1/2 cup blueberries

So today, while keeping up with your carbohydrate, healthy fat, protein and dairy servings, add in enough servings of fruits and vegetables to your diet.  Then you will have had a variety of foods, a variety of nutrients and a healthy well-balanced diet!


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