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- A serving of raw vegetables is one cup, while a serving of cooked or juiced vegetables is half a cup. “Vegetables naturally have water, so they shrink when you cook them. That's why it's a little bit less,” Rosemond says. Both men and women should aim for at least two and a half servings of vegetables a day.
www.mdanderson.org/cancerwise/how-many-servings-of-vegetables-do-adults-need-per-day.h00-159622590.html
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Apr 22, 2024 · The American Heart Association describes servings sizes for fruits and vegetables to add colorful produce to your diet. Download a PDF. Fruits and Vegetables Try for 4-5 servings of each per day.
5 A Day fruit and vegetable portion sizes, including fresh, dried and canned fruit; fresh, cooked, salad and frozen vegetables; beans and pulses; and juice and smoothies.
- Asparagus. A 1-cup serving of asparagus is five medium stalks, which together are about the size of a dollar bill.
- Broccoli. A 1-cup serving of broccoli is one medium stalk, which is about the size of a hairbrush. Serving: 1 medium stalk.
- Brussels Sprouts. Five Brussels sprouts equal a 1-cup serving, and each is about the size of a large egg. Serving: 5 large Brussels sprouts.
- Carrot. A 1-cup serving of carrots is equal to one 7-inch carrot, which is about the size of a dinner fork. Serving: One 7-inch carrot.
- 1 Large Banana. One large banana (about eight inches long) is equal to one serving of fruit. Bananas provide: B vitamins. Fiber. Potassium. Magnesium. Vitamin C.
- 8 Large Strawberries. Eating eight large strawberries, or about one cup of strawberries, will give you one serving of fruit. Strawberries are high in vitamin C and low in calories.
- 2 Large Plums. Two large plums count as one serving of fruit and provide potassium and vitamin A. Plums are also a good source of: Calcium. Folate. Magnesium.
- 32 Grapes. Eating about 32 grapes counts as one serving of fruit. Grapes contain potassium, and 32 grapes have less than 150 calories. Tip. Keep some grapes in the freezer and eat them as a refreshing snack.
- Lori Brookhart-Schervish
- Figuring Out Portion Sizes. What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating.
- Whole Grain Bread. 1 serving = 1 slice. A slice of bread is proportional to the size of one DVD disc.
- Butter. 1 serving = 1 teaspoon. One small pat of butter is equal to one serving size.
- Green Peas. 1 serving = 1/2 cup. A serving-size side of green peas is equal to half of a baseball.
The good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Here are some examples of about one serving: FRUITS. Apple, pear, orange, peach or nectarine: 1 medium Avocado: Half of a medium Banana: 1 small (about 6" long) Grapefruit: Half of a medium (4" across) Grape: 16 Kiwifruit: 1 medium Mango: Half of ...
Fruit and Vegetable Serving Size Guide. This guide provides the amounts of whole fruits and vegetables needed to credit as 1⁄4 cup and 1⁄2 cup. The “count” number in the Size column is how many pieces of fruit or vegetable fit in a specific-sized box.