Do you know if 5 a day is still the government recommendation for the number of fruit and vegetable servings you should consume every day? It used to be, but it's old news now. This article will tell you how many servings of fruits and vegetables you should eat daily and why.
The Centers for Disease Control (CDC) guidelines currently recommend an amount of fresh produce that is nearly double the previous amount of five a day. The CDC bases its recommendations on your age, sex, and activity level.
As an example, according to a handy calculator you can find at the CDC website, based on my age and activity level I should be eating 1.5 cups of fruit and 2.5 cups of vegetables every day.
To help you visualize what a serving size is, here are some common fruits and vegetables:
- 1 small apple = 1 cup
- 1 small banana = 1/2 cup
- 6 baby carrots = 1/2 cup
- 16 grapes = 1/2 cup
- 1 large bell pepper = 1 cup
- 1 medium potato = 1 cup
- 1 cup cooked greens or 2 cups raw = 1 cup
- 5 broccoli florets = 1/2 cup
- 1 cup of lettuce = 1/2 cup of vegetables
For additional examples of what constitutes a one-half or one-cup serving, visit the CDC website at fruitsandveggiesmatter.gov. You will find the simple calculator that will help you determine your own personal recommendations.
Why is it important to eat at least the minimum amount of servings of vegetables and fruits? These are some basic benefits you'll gain by eating them:
- Antioxidants will help strengthen your immune system, enabling your body to better fight off disease and infection.
- Fiber will keep everything moving smoothly and may help protect you from chronic diseases.
- Vitamins and minerals, naturally occurring, will also help protect you from disease.
- Weight management - Substituting fruits and veggies for higher calorie foods will make it easier to maintain a healthy weight.
Now that you know what the current guidelines are and how much is in a serving size, you can judge whether or not you're eating enough fruits and vegetables to gain the benefits of a strong immune system, optimum weight maintenance and protection from chronic disease. If you see you're meeting or surpassing the recommendations, good for you! If you're a little light on the produce intake, get out there and eat some delicious fruit and a salad today!
