"Eat your fruits and vegetables”

“Eat your fruits and vegetables!” You have likely heard this statement more than a few times. Well, how much? Check out the fruit and vegetable calculator available on The Center for Disease Control and Prevention website. Here you can calculate according to your age, sex, and activity level about how many fruits and vegetables you should consume a day.

Fruits and veggies are packed with delicious nutrients. Remember to eat the rainbow, and aim for a multitude of colors. Below is a chart to guide you on what a proper serving of fruits and vegetables is.

Use this chart as a brainstorm of new fruits and vegetables you should try! Zest up your meals with new items to avoid getting bored with your amazing healthy dinners!

Servings sizes and ExchangeList for Fruits & Vegetables
Vegetable	Serving Size	Fruit	Serving Size
Artichokes plain	1/2 c C / 1 c. R	Apple	1 small, whole
Artichoke hearts	1/2 c C / 1 c. R	Applesauce	1/2 cup
Asparagus	1/2 c C / 1 c. R	Apricots	4 whole
Beans, green, wax	1/2 c C / 1 c. R	Apricots	8 halves
Bean sprouts	1/2 c C / 1 c. R	Apricots, canned	1/2 cup
Beets	1/2 c C / 1 c. R	Banana, small	1 each
Broccoli	1/2 c C / 1 c. R	Blackberries	3/4 cup
Brussel Sprouts	1/2 c C / 1 c. R	Blueberries	3/4 cup
Cabbage	1/2 c C / 1 c. R	Cantaloupe, sm	1/3 melon
Carrots	1/2 c C / 1 c. R	Cherries, fresh	12 each or 3 oz
Cauliflower	1/2 c C / 1 c. R	Dates	3
Celery	1/2 c C / 1 c. R	Figs, fresh	1 1/2 large or 2 med
Cucumber	1/2 c C / 1 c. R	Figs, dried	1 1/2 each
Eggplant	1/2 c C / 1 c. R	Fruit Cocktail	1/2 cup
Green onions	1/2 c C / 1 c. R	Grapefruit, large	1/2 each
Greens, collard, kale, mustard	1/2 c C / 1 c. R	Grapes, small	17 each or 3 oz.
Kholrabi	1/2 c C / 1 c. R	Honeydew	1 cup cubes
Leeks	1/2 c C / 1 c. R	Kiwi	1 each
Mixed Vegetables without corn, pasta or peas	1/2 c C / 1 c. R	Mandarin Oranges	3/4 cup
Mushrooms	1/2 c C / 1 c. R	Mango,small	1/2 fruit or 1/2 cup
Okra	1/2 c C / 1 c. R	Nectarine, small	1 (5 oz)
Onions	1/2 c C / 1 c. R	Orange, small	1 each (6 1/2 oz)
Pea Pods	1/2 c C / 1 c. R	Papaya	1 cup cubes
Peppers, all colors	1/2 c C / 1 c. R	Peach, medium	1 each (6 oz)
Radishes	1/2 c C / 1 c. R	Peaches, canned	1/2 cup
Salad Greens, endive, escarole, lettuce, romaine	1/2 c C / 1 c. R	Pear, large	1/2 or 4 oz
Spinach	1/2 c C / 1 c. R	Pears, canned	1/2 cup
Sauerkraut	1/2 c C / 1 c. R	Pineapple, fresh	3/4 cup
Summer squash	1/2 c C / 1 c. R	Pineapple, canned	1/2 cup
Tomato	1/2 c C / 1 c. R	Plums, small	2 each
Tomtaoes, canned	1/2 c C / 1 c. R	Plums, canned	1/2 cup
Turnips	1/2 c C / 1 c. R	Plums, dried(prunes)	3 each
Water Chestnuts	1/2 c C / 1 c. R	Raisins	2 Tablespoons
Watercress	1/2 c C / 1 c. R	Raspberries	1 cup
Zucchini	1/2 c C / 1 c. R	Strawberries	1 1/4 cup whole berries
		Tangerins, small	2 each or 8 oz
For all vegetables 1/2 cup cooked		Watermelon	1 slice, 1 1/4 cup cubes
or 1 cup RAW