How to calculate fruits and vegetables servings?

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Health Alert

Calculating Fruit & Vegetable Servings

How do servings work?

For the most part, a cup means a cup — just measure out a cup of grapes or a cup of chopped carrots, and you have your measurement.

There are a few exceptions though.

When it comes to salad, a cup is not a cup. It takes 2 cups of leafy greens to equal 1 cup of vegetables.
Juice does count as a fruit. A cup of fruit juice does count as a serving of fruit, but nutritionists caution that you’re not getting the fiber and other good benefits of eating whole fruit.
When it comes to dried fruit, cut the amount in half. A half cup of dried fruit equals one cup of fresh fruit.
One big piece of fruit is roughly a cup. An apple, an orange, a large banana, a nectarine, a grapefruit — one piece of fruit gives you one cup.

Below is combinations of fruits and vegetables that one can consume everyday

1) Fruit: 1 large banana. 8 ounces apple juice.

Vegetables: 5 cups salad greens (which equals 2 1/2 cups vegetables), plus onion.

2) Fruit: 1 cup blueberries, 1 cup strawberries (about 8 large)

Vegetables: 1 cup coleslaw, 6 baby carrots with dip, 1 cup sautéed kale

3) Fruit: 1 cup cantaloupe, 1 cup champagne grapes

Vegetables: 1 cup sugar snap peas, 1 yellow bell pepper, 1 stalk celery

4) Fruit: 1/2 cup dried cherries, 1 apple

Vegetables: Large salad with about 5 cups salad greens

5) Fruit: 1 cup cantaloupe, 1 cup blueberries

Vegetables: 2 cups salad greens, 1 cup cherry tomatoes, 1 stalk celery

6) Fruit: 1 cup cantaloupe, 1 cup champagne grapes