Get Your Daily Dosage of Fruits and Veggies!

Are you getting enough fruits and veggies in your diet? Today I read an article on how to get your daily dosage of these health foods and how easy it actually is!

Garden Delights by Springbok. 1000 pieces. Size: 24″ x 30″

Before, it was recommended that 5 to 8 servings a day of fruits and veggies. But a “serving” is kind of vague, and so it’s since been updated to 2 cups of fruit and 2.5 cups of vegetables every day.

Remember that these foods count in every form, including

  • 100% juice
  • Raw
  • Cooked
  • Fresh
  • Frozen
  • Canned
  • Dried
  • Whole
  • Chopped
  • Puréed

Then there’s a whole list of examples for how fruits translate into a cup so you can get 2 cups daily :

  • 1 small apple
  • 1 large banana
  • 1 medium grapefruit
  • 1 large orange
  • 1 medium pear
  • 1 small wedge watermelon
  • 2 large or 3 medium plums
  • 8 large strawberries
  • 32 grapes

Fruit Market by Springbok. 500 pieces. Size: 18″ x 23.5″

For 2 cups of veggies try:

  • 1 large bell pepper
  • 1 medium potato
  • 2 large stalks of celery
  • 1 cup of cooked greens or 2 cups of raw greens (spinach, collards, mustard greens, turnip greens)
  • 12 baby carrots (or 2 medium carrots)
  • 1 large sweet potato
  • 1 large ear of corn
  • 10 broccoli florets

Canned Veggies by Springbok. 500 pieces. Size: 18″ x 23.5″

Science tells us that healthy foods like fruits and veggies reduce our risk of diseases such as cancer, heart disease, and Type 2 diabetes. They are also full of vitamins and minerals that help our bodies stay in tip top shape!

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