The U.S. Dietary Guidelines for Americans recommend that adults consume at least 5 servings of fruits and vegetables per day, with an emphasis on increasing intake to 7 to 9 servings for optimal health. The guidelines also suggest that fruits and vegetables should make up a significant portion of your daily diet to help reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.
Breaking Down Serving Sizes:
- Fruits:
- 1 medium-sized fruit (e.g., apple, orange, banana)
- 1/2 cup of fresh, frozen, or canned fruit (without added sugar)
- 1/4 cup of dried fruit
- 1/2 cup of 100% fruit juice (although whole fruit is preferred for fiber)
- Vegetables:
- 1 cup of raw leafy vegetables (e.g., spinach, lettuce)
- 1/2 cup of cooked vegetables
- 1/2 cup of chopped raw vegetables (e.g., carrots, bell peppers)
- 1/2 cup of vegetable juice (though whole vegetables are preferred)