How Many Do You Really Need?

Fruits and vegetables contain vital nutrients and fiber for protection against many illnesses and disease.

Eating the daily recommended amounts helps to ensure optimal health.

 

But, it can be confusing, right?

Nine servings! 12 servings! ONE MILLION SERVINGS!

Well, maybe not one million…

Even as a runner, and one who is focused on health, I find the USDA’s recommendations difficult to remember. People don’t usually measure what they eat, so thinking in terms of a measured cup, is not something I remember.

What I do remember is that when I make a fist, it’s about the size of a half cup. Easy!

Since I’m a grazer, eating smaller portions throughout the day, thinking of them in half cup terms makes it much easier for me to remember how many servings I have in any day.

How many do you really need?

These are the latest USDA recommendations:

DAILY FRUIT RECOMMENDATIONS: A serving of fruit is 1/2 cup of fresh fruit, 100% fruit juice or 1/4 cup of dried fruit.

Children

2-3 years old: 1 cup

4-8 years old: 1 to 1.5 cups

Girls

9-13 years old: 1.5 cups

14-18 years old: 1.5 cups

Boys

9-13 years old: 1.5 cups

14-18 years old: 2 cups

Women

19-30 years old: 2 cups

31-50 years old: 1.5 cups

51+ years old: 1.5 cups

Men

19-30 years old: 2 cups

31-50 years old: 2 cups

51+ years old: 2 cups

DAILY VEGETABLE RECOMMENDATIONS: A serving of vegetables is 1/2 cup of any type, raw or cooked. 1/2 cup of 100% vegetable juice also applies.

Children:

2-3 years old: 1 cup

4-8 years old: 1.5 cups

Girls:

9-13 years old: 2 cups

14-18 years old: 2.5 cups

Boys:

9-13 years old: 2.5 cups

14-18 years old: 3 cups

Women:

19-30 years old 2.5 cups

31-50 years old 2.5 cups

51+ years old: 2 cups

Men:

19-30 years old: 3 cups

31-50 years old: 3 cups

51+ years old: 2.5 cups

Of course if your activity level is higher, your needs are higher and you adjust accordingly.

If you still have trouble visualizing or thinking about servings per day, make it easy on yourself and simply fill half your plate with fruits and veggies at every meal and you should be covered.

Eat your fruits and veggies, y’all!

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