One Large Banana. Eight Large Strawberries. Tip Add sliced strawberries to your breakfast cereal to start your day off right. Two Large Plums. Tip Keep some grapes in the freezer and eat them as a refreshing snack. Half Cup Raisins. One Small Apple. One Whole Peach. One Cup Orange Juice. Three Broccoli Spears. Tip Try serving baby carrots with a side of hummus or lite salad dressing. One Large Tomato. One Cup Vegetable Juice. One Large Sweet Potato. Tip Try serving a sweet potato as your main dish and top it with beans and broccoli.
One Large Ear of Corn. Two Large Celery Stalks. Two Cups of Raw Greens. One Cup Cooked Greens. One Large Red Pepper. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles. How to Count Carbs for Health or Wellness. Pomegranate Nutrition Facts and Health Benefits. If you're trying to increase your fruit and veggie consumption, use this photo guide to help make sense of servings. Expert opinions vary, but in general, the answer is "more. The newest version stipulates that all adults on a 2,calorie diet should consume one to two cups of fruit per day and 2. Those numbers shift a little depending on your exact calorie intake. But that still doesn't tell you how many servings of fruit and vegetables you should eat each day.
Waking up each morning and thinking you need to consume 4. You may have heard that you should eat five, seven or even 10 servings of fruits and vegetables each day, but those numbers also mean nothing if you don't know what a serving looks like.
To make it feel more manageable, I recommend breaking down the US Dietary Guidelines recommendation into half-cup increments. So, you need four half-cup servings of fruit to reach the two-cup recommendation, and five half-cup servings of vegetables to reach the 2.
The American Heart Association supports this method, saying one serving of vegetables can look like a half cup of fresh or frozen vegetables, and that one serving of fruit looks like a half cup of fresh or frozen fruit.
Grill vegetables with a minimal amount of oil or oil spray on a kebab. Try grilling fruits, including peaches, pineapples and mangoes. Add extra vegetables to pasta sauces, casseroles and soups. Mix onions, peas, beans, tomatoes, peppers and spinach into these dishes. Steam, microwave or roast vegetables for an easy side dish. You can use either fresh or frozen veggies. Keep frozen and canned foods on hand to easily add to meals. Incorporate fruit into your dessert. You can add it to gelatin desserts, make a parfait or have raw fruit.
Snacks Keep raw veggies at your desk for an easy snack. Pack dried fruit in your purse or pocket to take with you during the day. Dip apple slices or baby carrots in small amounts of peanut butter or almond butter. Try sprinkling cinnamon on apple slices. Juices do not pack as much dietary fibre and vitamins as these are usually found in the peel of the fruit.
While dried fruit counts as a nutritious option, be sure to opt for those with less sugar. Look out for the HCS on the packaging, or read the Nutrition Information Panel to help you pick one with lower sugar content.
Freshness, flavour and nutrients are retained when fruit and vegetables are flash frozen at extremely cold temperatures. This makes frozen produce a nutritious and longer-lasting alternative to fresh produce. To keep the nutrients intact, add your frozen goodies to your cooking pot without any thawing or soaking.
Just like frozen fruit and vegetables, canned foods labelled with the HCS are good nutritious alternatives to fresh produce. Choose canned fruit in natural fruit juice rather than syrup, and canned vegetables without added salt. Pre-cut fruit like melon or pineapple chunks, as well as pre-packed bags of salad greens and other vegetables are convenient alternatives to fresh produce when you want to whip up a quick meal.
They also make great healthy snacks on their own. Home Programmes Font Sizes:. Fruits and Veggies Maintaining a healthy weight doesn't have to be a struggle. Helps maintain healthy blood pressure. Helps reduce blood cholesterol levels and risk of heart disease Promotes proper bowel function Offers feeling of fullness with lower overall calorie intake. Folate folic acid. Helps body form red blood cells.
Vitamin C. Promotes growth and repair of body tissues Helps heal cuts and wounds Keeps teeth and gums healthy Keeps eyes and skin healthy.
Helps protect body against infections Helps vision in dim light. Did you know. Less cereal, more fruit Cut back on the cereal and make room for delicious fruit like banana slices and blueberries.
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