Fruits & vegetables servings

Courtesy:  TheKitchn.com

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

Vegetables: 1 cup asparagus salad, 1 cup sautéed kale, 1/2 bell pepper

7) Fruit: 1 cup applesauce, 1 large banana

Vegetables: 1 red bell pepper, 1/2 cup cucumber slices, 2 cups salad greens

8) Fruit: 1 cup strawberries (about 8 large), 1 orange

Vegetables: 1 cup cherry tomatoes, 1 stalk celery, 1 cup sautéed kale

9) Fruit: 1 nectarine, 1/2 cup dried cherries

Vegetables: 1 cup sliced cucumber, 1/2 cup baby carrots, 1 cup sautéed kale

10) Fruit: 1 cup cantaloupe, 1 apple

Vegetables: 1 cup coleslaw, 1 bell pepper, 1 stalk celery