How Much Is 5 Servings of Fruits and Vegetables?

Melissa King
April 12, 2005

The USDA recommends 4-5 servings of vegetables per day and
3-4 servings of fruit. You've probably heard this many times, and
as good as it sounds, it most likely went right in one ear and out
the other.

The thing I never get about these guidelines is that they rarely
ever tell you how much that actually amounts to in real life! Does
5 servings mean 5 salads per day, or does it mean that I just need
5 different vegetables in my salad?

1 serving of fruit = 1 medium fruit (apple, banana, orange)
1/2 cup of cut-up fruit
1/4 cup of dried fruit (small handful of raisins)
3/4 cup of 100% fruit juice

1 serving of veggies = 1/2 cup raw or cooked veggies
1 cup of raw leafy veggies (salad greens)
3/4 cup of vegetable juice

Recipe For Success

2 cups of leafy greens plus a 1/2 cup of carrots and a 1/2 cup of
chopped summer squash will give you 4 servings. Slice up an apple
and throw in a 1/4 cup of raisins and you have 2 servings of fruit
and a DELICIOUS salad!

(for those who need some protein, toss in tuna, diced chicken,
or chick peas)