Serving Sizes

With new dietary guidelines suggesting as many as 7 cups (or cup equivalents) of fruits and vegetables daily (based on age, activity level, sex and weight), it is understandable that the idea of getting the recommended amount can be daunting.

What many don't realize is how many cups they are already getting, and how many more they can fit into their daily routines quite easily. Remember that fresh, frozen, canned, dried and juiced fruits and vegetables all count towards your daily servings.

When all of these forms are combined with proper serving size, it is quite easy to eat the recommended amount of fruits and vegetables daily.

Special Notes on Serving Sizes and Cup Equivalents

  • 1 medium piece of fruit or vegetable (baseball sized) is about 1 cup (see links below for more)
  • 1/2 cup dried fruit is equilvalent to 1 cup of fresh fruit
  • 1 cup (8 oz.) 100% fruit or vegetable juice is equivalent to 1 cup of fruit or vegetables
  • 2 cups of leafy greens are equivalent to 1 cup of vegetables
  • 1/4 cup (1 oz.) nuts is one serving

     


    What should I be eating?

  • My Personal Pyramid
    This site will advise you on how many cups of fruits and vegetables to eat depending on your age, sex, height, weight and activity level.

     

    Examples of Serving Sizes

  • What Counts as a Cup?
  • What Counts as Half a Cup?
  • What an ounce of nuts looks like...(look to the bottom of the page)