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How Much is One Serving of Fruit or Vegetables?

posted Feb 2, 2011, 10:59 PM by College Gloss   [ updated Mar 31, 2011, 11:49 AM by Stephany F. ]
We all know that the food pyramid says we should eat about five servings of fruit and vegetables a day. Turns out, that may not be enough. New research shows that to cut your risk of heart disease, eight servings a day might be needed.


How Much is One Serving?

Eight servings sound like a lot, but what exactly is one serving?  The American Cancer Society defines one fruit serving as:
  • 1/2 cup of small or cut fruits
  • 1 medium piece of fruit
  • 1/4 cup of dried fruit
One serving of vegetables is:
  • 3/4 cup (6 ounces) of 100% fruit or vegetable juice
  • 1 cup of leafy vegetables
  • 1/2 cup of cooked or raw vegetables

Increase Your Fruit Intake

Getting eight servings of fruit and vegetables a day is hard for the average college student who is always on the go, but even increasing your fruit and veggie intake by one serving a day can lead you to be healthier.
  • Mix in chopped fruits such as bananas, strawberries, or blueberries with yogurt or cereal for breakfast.
  • Make a fruit smoothie as a healthy snack by blending together your favorite frozen fruits, 100% fruit juice, and nonfat yogurt.
  • Add more colorful vegetables to your salads. The brighter the vegetables the better. Try carrots, bell peppers, spinach, tomatoes, and red and green cabbage.
  • Buy fresh fruits and vegetables from the grocery store. They are easy to eat on the go.
  • Steamed broccoli and cooked cauliflower or green beans are a great side dish with dinner. Drizzle them with a small amount of olive oil, low-fat Italian dressing, or parmesan cheese to enhance the flavor.
Sources: WebMD, American Cancer Society

By:  Ashley Santucci
Image Credit:  Top, Bottom