What is A Serving Of Fruits & Vegetables?
The number of cups of fruits and vegetables your family needs daily depends on caloric needs, which are determined by age, gender and activity level. Every step taken toward eating more fruits and vegetables helps your family be at their best!
| The Fruit Group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, puréed (mashed), or cooked. | Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried. They can be whole, cut-up, or puréed (mashed). |
| FRUIT DAILY RECOMMENDATIONS: | VEGETABLE DAILY RECOMMENDATIONS: |
| 12-23 months: 2-3 yrs: 4-8 yrs: Girls, 9-13 yrs: Girls, 14-18 yrs: Boys, 9-13 yrs: Boys, 14-18 yrs: Women, 19-30 yrs: Women, 31-59 yrs: Women, 60+ yrs: Men, 19-30 yrs: Men, 31-59 yrs: Men, 60+ yrs: | ½-1 cup 1-1½ cups 1-2 cups 1½-2 cups 1½-2 cups 1½-2 cups 2-2½ cups 1½-2 cups 1½-2 cups 1½-2 cups 2-2½ cups 2-2½ cups 2 cups | 12-23 months: 2-3 yrs: 4-8 yrs: Girls, 9-13 yrs: Girls, 14-18 yrs: Boys, 9-13 yrs: Boys, 14-18 yrs: Women, 19-30 yrs: Women, 31-59 yrs: Women, 60+ yrs: Men, 19-30 yrs: Men, 31-59 yrs: Men, 60+ yrs: | ⅔-1 cup 1-1½ cups 1½-2½ cups 1½-3 cups 2½-3 cups 2-3½ cups 2½-4 cups 2½-3 cups 2-3 cups 2-3 cups 3-4 cups 3-4 cups 2½-3½ cups |
How much is a cup? Here are some examples…
| 1 CUP | 1/2 CUP |
 1 Large Banana |  5 Broccoli Florets |
 1 Medium Grapefruit |  6 Baby Carrots |
 8 Large Strawberries |  1/2 Medium Grapefruit |
 1 Medium Potato |  4 Large Strawberries |
 12 Baby Carrots |  1 Medium Cantaloupe Wedge |
 1 Large Sweet Potato |  16 Grapes |
 1 Large Ear of Corn |  1 Large Plum |
To make it easy remember to fill half your plate with fruits and vegetables at each meal or eating occasion. Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math!
The healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal!
