You should choose 4 or 5 servings of fruit and 4 or 5 servings of vegetables each day. It sounds like a lot, but keep in mind that the servings are not large. In fact, you may already be eating a fair amount of produce and not even realizing it!

 

A serving of fruit is:
•  6 oz (3/4 cup) fruit juice
•  1 medium whole fruit (banana, apple, peach, orange, etc.)
•  1/4 cup dried fruit (raisins, apricots, prunes, etc.)
•  1/2 cup fresh, frozen, or canned fruit (berries, melon, grapes, etc.)

 

A serving of vegetables is:
•  1 cup raw, leafy vegetables (spinach, lettuce)
•  1/2 cup cooked vegetables
•  6 oz vegetable juice

A serving of grains is:
• 1 slice of bread
• 1 oz dry cereal (ranges from 1/2 to 1 1/4 cups depending on the cereal)
• 1/2 cup cooked rice, pasta, or other grain
• 1/2 cup cooked cereal (oatmeal, kasha)
• 1 oz raw grains
• 2 cups popped popcorn