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All About Serving Size for Fruits and Vegetables
5-A-Day for Better Health!
Serving Sizes
Before you attempt to eat five servings a day of fruits and vegetables, you've got to know what a serving is.
Actually, a serving size is often a lot smaller than many people think. Case in point: if you drink a robust 12-oz. glass of (100 percent juice) orange juice every morning, you are actually getting two servings of juice. (See, this is going to be easier than you thought!)
Use the chart below to learn about serving sizes. You'll see that 1/2 a cup is a typical serving size for fruits and veggies. Whole lettuce leaves takes a bit more, dried fruit takes a bit less. Then, learn how to estimate how much you are eating.
|
Food Group |
Preparation |
Size per Serving |
 |
Fruit |
Fresh, cooked or canned |
1 medium piece or 1/2 cup |
 |
Vegetables |
Raw or cooked, fresh, canned or frozen |
1/2 cup |
 |
Leafy vegetables |
Raw lettuce, etc. |
1 cup = about 4 leaves |
or cooked spinach, chard, etc. |
1/2 cup |
 |
Juice |
100% fruit or vegetable |
6 oz. |
 |
Dry beans or peas |
Cooked kidney beans, white beans, chick peas, lentils, split peas, etc. |
1/2 cup |
 |
Dried fruit |
Raisins, prunes, dried apricots, etc. |
1/4 cup |
Have measuring cup, will travel…
“Guestimate” serving sizes
Ready to pack a measuring cup when going out to eat or serving up the evening meal? Not likely! You'll get to know a half cup when you see one.
One simple way: a handful is a half a cup.
Information courtesy of Tompkins County Health Department. (n.d). 5 A Day Challenge, Retrieved July 23, 2009, from www.tompkins-co.org/wellness/worksite
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