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!



About Kate Piscopo, NCTMB, CFT, SFN

Nationally Certified Massage Therapist, Certified Fitness Trainer, Specialist in Fitness Nutrition and Natural Solutions Wellness Advocate
This entry was posted in Nutrition, The 8 Lesson Nutritional Curriculum and tagged , , . Bookmark the permalink.

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