Ask Ginger: What Counts as a Serving of Fruit or Vegetables

By Let's Move Pittsburgh

You've got questions ... we’ve got answers! Email your queries about healthy foods, physical activity and screen time for kids and Ginger will answer them here on the Phipps blog.

Q: As a family we try our hardest to eat our five servings of fruits and vegetables a day, but since they come in different shapes and sizes, how can you be sure what you are eating is considered a serving? (Adam, Regent Square)

A: Great question! Fruits and vegetables are an important part of our diet because they give us vital vitamins, minerals and nutrients we need to stay healthy. Vitamins found in fruits and vegetables, such as Vitamins A and C, improve our eyesight, help our hair, skin and nails, heal our cuts and bruises and keep us from getting sick. Fruits and vegetables also contain fiber which helps our digestive system work properly. Also, fruits and vegetables are naturally low in fat and calories and are free of cholesterol which makes them a great choice for an addition to a meal or for a snack¹!

It is very important to get your five servings of fruits and vegetables a day, but it can be difficult to determine an appropriate serving size. Technically, one serving of fruits and vegetables is equal to one cup, but what does that look like? Reference the Chowhound.com infographic below for some help!²

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Another way to think about serving sizes is to compare them to common objects. Here some examples:

• Deck of cards = serving of meat, fish or poultry
• Tennis ball = serving of fruit or vegetable
• Ping-pong ball = serving of nut butter or salad dressing³

For more tips and ideas, visit Phipps' Let's Move Pittsburgh page for resources on nutrition and fitness.

Sources
1 UDSA Choose MyPlate
2 How Many Fruits and Vegetables Should I Eat: A Visual Guide | Chowhound
3 What Is a Healthy Serving? | 5-2-1-0 Let's Go!