Eating Fruits and Vegetables Is Easy

Eating 5 to 9 servings of fruits and vegetables is easy, especially if you have a plan. The following guidelines can help you develop your plan for fitting in 5 A Day every day.

At every meal and snack eat at least one serving of a fruit or vegetable.
- Start your morning off with a glass of 100% fruit juice. Just 3/4 cup or 6 fluid ounces counts as one serving.
- For a morning snack, eat a piece of fresh fruit, such as a banana, apple, orange or pear. A medium piece of fruit counts as one serving.
- Eat a large salad with your lunch. A large salad with 3 cups of mixed greens counts as three servings.
- For an afternoon snack, munch on raw vegetables like celery sticks or baby carrots. A handful of celery sticks or baby carrots counts as one serving.
- For dinner eat a dark green leafy vegetable, such as broccoli or spinach. Just 1/2 cup of any cooked vegetable counts as one serving.
- For an evening snack, choose dried fruit like raisins or dried plums. Just 1/4 cup of dried fruit counts as one serving.
Every day eat at least one Vitamin A en-rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach or broccoli.
Every day eat at least one Vitamin C en-rich fruit or vegetable, such as orange juice, grapefruit, fresh pineapple, green pepper or cauliflower.
Every day eat at least one high fiber fruit or vegetable, such as apples, grapefruit, or broccoli.
Several times each week eat cruciferous (aka cabbage family) vegetables like broccoli, cauliflower, Brussels sprouts or cabbage.


Eating Fruits and Vegetables Is Easy Eating 5 to 9 servings of fruits and vegetables is easy, especially if you have a plan. The following guidelines can help you develop your plan for fitting in 5 A Day every day. At every meal and snack eat at least one serving of a fruit or vegetable. Start your morning off with a glass of 100% fruit juice. Just 3/4 cup or 6 fluid ounces counts as one serving. For a morning snack, eat a piece of fresh fruit, such as a banana, apple, orange or pear. A medium piece of fruit counts as one serving. Eat a large salad with your lunch. A large salad with 3 cups of mixed greens counts as three servings. For an afternoon snack, munch on raw vegetables like celery sticks or baby carrots. A handful of celery sticks or baby carrots counts as one serving. For dinner eat a dark green leafy vegetable, such as broccoli or spinach. Just 1/2 cup of any cooked vegetable counts as one serving. For an evening snack, choose dried fruit like raisins or dried plums. Just 1/4 cup of dried fruit counts as one serving. Every day eat at least one Vitamin A en-rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach or broccoli. Every day eat at least one Vitamin C en-rich fruit or vegetable, such as orange juice, grapefruit, fresh pineapple, green pepper or cauliflower. Every day eat at least one high fiber fruit or vegetable, such as apples, grapefruit, or broccoli. Several times each week eat cruciferous (aka cabbage family) vegetables like broccoli, cauliflower, Brussels sprouts or cabbage.