Using the AHA guidelines on what a serving looks like, plus the long-standing recommendation to eat five total servings each day, here are nine examples of what your daily intake of fruits and vegetables could look like. Five servings of vegetables: four cups of lettuce, a half cup of mushrooms and a sweet pepper for good measure.
Five servings of produce: one medium banana, one tomato, one orange, a half cup of broccoli and a half cup of carrots. Five servings of produce: one cup of lettuce, one medium banana, one orange, a half cup of cherry tomatoes and a half cup of blueberries. Five servings of produce: a half cup of blueberries, half a mango, one bell pepper, one avocado and a half cup of carrots. Five servings of produce: a half cup of broccoli, a half cup of blueberries, half a mango, a half cup of sweet pepper and a half cup of mushrooms.
Five servings of vegetables: three cups of lettuce, a half cup of broccoli and a half cup of peppers. Five servings of fruit: a half cup of blueberries, half a mango, one apple and one cup of cantaloupe. Five servings of produce: a half cup of mushrooms, a half cup of cherry tomatoes, one cup of pineapple and one avocado. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. How to get your daily servings of vegetables and fruit: A visual guide We get it, eating enough fruits and veggies every day is tough.
Amanda Capritto. Dinner Make a stir fry for dinner with lots of vegetables. Grill vegetables with a minimal amount of oil or oil spray on a kebab.
Try grilling fruits, including peaches, pineapples and mangoes. Add extra vegetables to pasta sauces, casseroles and soups. Mix onions, peas, beans, tomatoes, peppers and spinach into these dishes. Steam, microwave or roast vegetables for an easy side dish.
You can use either fresh or frozen veggies. Keep frozen and canned foods on hand to easily add to meals. Incorporate fruit into your dessert. You can add it to gelatin desserts, make a parfait or have raw fruit. Snacks Keep raw veggies at your desk for an easy snack. Pack dried fruit in your purse or pocket to take with you during the day. Dip apple slices or baby carrots in small amounts of peanut butter or almond butter.
Try sprinkling cinnamon on apple slices. For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID or recorded in a non-patient care area where social distancing and other safety protocols were followed. Topics in this Post Get healthy recipes and tips Nutrition.
Plums are also a good source of:. A serving of two plums has a couple of grams of fiber and about 70 calories so they're great as a low-calorie morning snack. Eating about 32 grapes should count as one serving of fruit. Grapes contain potassium, and 32 grapes have less than calories.
Raisins are just like grapes but without the water, so the nutrients and calories are concentrated. They are high in sugar but can be part of a healthy diet in moderation.
In addition to being a good source of fiber, they also contain:. One-half cup of raisins has about calories. One small apple a little under three inches in diameter counts as a serving of fruit. Apples contain:. One small apple has about 75 calories. One whole peach just under three inches in diameter also counts as a serving of fruits. Peaches provide:. One large peach has around 70 calories. A peach can be yummy eaten as a snack or added to a fresh salad.
Orange juice is an excellent source of vitamin C, folate and potassium. Enjoy a glass of juice with breakfast or lunch. Like most fruit juice , it can be high in calories depending on how much you drink, so be sure to watch your portion sizes. Broccoli provides vitamins, minerals, fiber, and a number antioxidants that may be beneficial for your health.
Carrots are well known as a source of vitamin A. Twelve baby carrots have over 16, International Units of vitamin A. Tomatoes are rich in vitamins A and C and potassium, plus they're an excellent source of lycopene and fiber.
Enjoy a sliced fresh tomato on a salad or sandwich. Vegetable juice, including tomato juice, is rich in vitamins and minerals. Drink a cup of vegetable juice for a quick pick-me-up during the afternoon. One large sweet potato is one that's more than two inches in diameter. Sweet potatoes are high in vitamins A and C, minerals, and fiber. One large ear of sweet corn is, at least, eight inches long. Sweet corn is an excellent source of potassium and magnesium and also has plenty of vitamins and fiber.
Celery provides potassium and fiber. It also contains:. Two large stalks about 11 to 12 inches long have a total of 20 calories. Two cups of raw spinach, for example, has only 14 calories. Use a pile of delicious dark greens as the base of a big healthy salad.
Cooked greens are loaded with vitamins and minerals plus antioxidants that may have health benefits. Red bell peppers are rich in vitamins and minerals. One large red pepper is about three inches in diameter, and about four inches long.
A pepper contains approximately 50 calories. Get nutrition tips and advice to make healthy eating easier.
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