You already know that increasing your daily servings of fruits and vegetables will benefit your health. But do you know what counts as a single serving?

How Much is Five Servings of Fruits and Vegetables?

(NC)-Canada's Food Guide to Healthy Living recommends 5-10 servings of fruit and vegetables each day. Sound like a tall order? No problem! In fact, you may already be eating most of what you need to promote good health by packing your daily diet full of vitamins, minerals and fibre, thereby reducing your risk of heart disease and cancer.



Check out this quick list to see how your diet adds up. Each item represents 1 serving:

1 medium-sized fruit or vegetable about the size of your fist - ie. an apple, a pear

1/2 cup (125mL) of 100% pure fruit juice (not a fruit "drink")

1/2 cup (125mL) raw, cooked, frozen or canned fruit or vegetables

1 cup (250 mL) cooked vegetables

1/4 cup dried fruit, such as dates, raisins, apricots

To get more fruit and vegetables into your daily diet:

add diced zucchini and carrot to cakes and muffins, soups, stews, spaghetti sauce, hamburgers, etc.

add dried fruits to muffins, cookies, and cereals

add fresh fruits to pancakes, milkshakes, yogurt, and cereal

save time and energy by buying pre-cut vegetables and salad mixes

grab an apple or orange, a box of raisins, some grapes or carrot sticks or red and green pepper sticks at snack time

drink 100% fruit juice

For more information on how to stay healthy, and prevent disease and injury, visit Canadian Health Network, a collaboration of the Public Health Agency of Canada and major health organizations across Canada.
- News Canada