Serving Sizes: Fruits and Veggies


Groceries

Getting enough fruits and vegetables may seem impossible. But consider the definition of a serving, below (from the American Institute for Cancer Research and the United States Department of Agriculture). All varieties of fruits and vegetables including: fresh, frozen, canned, and dried count towards your daily total.

  • ½ cup of raw veggies like carrots or snow peas – the size of ½ a baseball or a rounded handful for an average adult.
  • 1 cup of raw leafy greens like lettuce or kale – the size of a baseball or adult fist.
  • One medium-size fruit, such as apple, orange, or pear – the size of a baseball or adult fist.
  • ½ cup fresh fruit such as blueberries or cut up apples – the size of ½ a baseball or a rounded handful for an average adult.
  • ¾ cup (6 ounces) 100 percent fruit or vegetable juice
  • ¼ cup dried fruit, such as raisins, apricots, or prunes -the size of a golf ball or a small handful.

References

  • “The New American Plate.” The American Cancer Institute. Web. 2 February 2013. www.aicr.org
  • United States Department of Agriculture. “5 A Day Serving Sizes and Recipe Criteria.” US Department of Agriculture. Web. 1 April 2013. www.usda.gov