The Fruit & Veggie Lesson – Serving Sizes and Daily Recommendations

We need to talk now about the right amount of fruits and veggies we need to have on a daily basis.

It is recommended that you get 8-12 servings of veggies and fruit every day.


To put it simply, a serving is equal to any of the following:

  • one medium sized fruit
  • 1/2 cup of raw chopped fruit or veggies
  • 1 cup of raw leafy veggies

In addition, you should be sure to include at least 2 servings of each with every meal.

Here is a good example of what 10 daily servings can consist of:

  • 1 apple
  • 1/2 cup of pineapple
  • 1 cup of frozen berries
  • 1 cup of spinach
  • 1 tomato
  • 1 avocado
  • 1/2 cup of green peppers, 1/2 cup of red peppers, 1/2 cup onion and 1/2 cup of mushrooms

You can use these servings in several ways for your daily meals – a breakfast omelet, a morning snack, added to a lunchtime salad, mixed into a Super Shake or as a side for dinner.

If your fitness goals include fat loss, you should eat more vegetables in proportion to fruits because veggies are less calorie dense.  So a typical daily ratio for this goal would be 5 veggies for every 1 fruit.

Let’s say that performance enhancement or muscle gain are your goals.  In this case, the ratio of veggies to fruit can be more like 3 veggies to every 1 fruit.

Another great source for daily recommendations is to consult the Food Pyramid – click here for more information and printables to help you plan.

Next up, we will talk about preparation strategies.

Stay tuned!


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