Learn about the approximate serving sizes for 18 different fruits and vegetables based on MyPlate. Understanding these serving sizes can help you get the recommended amounts of fruits and vegetables each day.
One large banana about eight inches long is equal to one serving of fruit. Bananas provide:. One medium banana has about calories. This makes it perfect for an afternoon snack. Eating eight large strawberries will give you one day's serving of fruit. Strawberries are high in vitamin C and low in calories.
They also provide potassium. Two large plums count as one serving of fruit and provide potassium and vitamin A. Plums are also a good source of:. A serving of two plums has a couple of grams of fiber and about 70 calories so they're great as a low-calorie morning snack.
Eating about 32 grapes should count as one serving of fruit. Grapes contain potassium, and 32 grapes have less than calories. Raisins are just like grapes but without the water, so the nutrients and calories are concentrated. They are high in sugar but can be part of a healthy diet in moderation. In addition to being a good source of fiber, they also contain:.
One-half cup of raisins has about calories. One small apple a little under three inches in diameter counts as a serving of fruit. Apples contain:.
One small apple has about 75 calories. One whole peach just under three inches in diameter also counts as a serving of fruits. Peaches provide:. One large peach has around 70 calories. A peach can be yummy eaten as a snack or added to a fresh salad. Orange juice is an excellent source of vitamin C, folate and potassium. Enjoy a glass of juice with breakfast or lunch. Like most fruit juice , it can be high in calories depending on how much you drink, so be sure to watch your portion sizes.
Broccoli provides vitamins, minerals, fiber, and a number antioxidants that may be beneficial for your health. Carrots are well known as a source of vitamin A. Twelve baby carrots have over 16, International Units of vitamin A. Tomatoes are rich in vitamins A and C and potassium, plus they're an excellent source of lycopene and fiber. Enjoy a sliced fresh tomato on a salad or sandwich.
Vegetable juice, including tomato juice, is rich in vitamins and minerals. Drink a cup of vegetable juice for a quick pick-me-up during the afternoon.
One large sweet potato is one that's more than two inches in diameter. Sweet potatoes are high in vitamins A and C, minerals, and fiber. One large ear of sweet corn is, at least, eight inches long. Sweet corn is an excellent source of potassium and magnesium and also has plenty of vitamins and fiber. Celery provides potassium and fiber. It also contains:. Two large stalks about 11 to 12 inches long have a total of 20 calories.
Two cups of raw spinach, for example, has only 14 calories. Use a pile of delicious dark greens as the base of a big healthy salad. Cooked greens are loaded with vitamins and minerals plus antioxidants that may have health benefits. Red bell peppers are rich in vitamins and minerals. One large red pepper is about three inches in diameter, and about four inches long.
A pepper contains approximately 50 calories. Get nutrition tips and advice to make healthy eating easier. Bananas as an energy source during exercise: a metabolomics approach. Slavin JL, Lloyd B. Health benefits of fruits and vegetables.
Adv Nutr. Association of raisin consumption with nutrient intake, diet quality, and health risk factors in US adults: National Health and Nutrition Examination Survey Food Nutr Res. Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey Vopr Pitan. Department of Health and Human Services.
Vitamin A. Eight florets of cauliflower happen to count as your five a day, which we estimate as the perfect portion size for cauliflower cheese! Some fruit are just easier to measure than others and two of the simplest versions come in the form of apples and pears.
The perfect use! A tropical fruit like no other, the kiwi is a delicious way to keep on top of your 5 a day. We like it as it comes in chunky pieces to enjoy the flavour fully. If you always wondered about how best to benefit from beans then we can tell you. Just three heaped tablespoons count as a portion and are a great low-fat way to fill up.
Rejoice onion lovers. These unlikely chaps do in fact count as a veggie. We like ours dunked in hummus or sour cream and chive dip — delicious. Another seasonal British favourite is the delicious plum. Dried options are a great way to boost your intake and make a really easy snack throughout the day.
Grapefruit is a bit of a love or hate it fruit. Crunchy peppers are a great veg to dunk into dips as a snack. Stuffed pepper, anyone? Try this tasty roasted veg recipe…. More fruit and veg portion 5-a-day portion sizes 1 x orange, nectarine 2 x plums, satsumas, kiwi fruit 3 x apricots 5cm slice melon 4 x heaped tbsp cooked kale, spring greens, green beans 4 x heaped tbsp blueberries 1 x cup pomegranate seeds 3 x heaped tbsp carrots and peas 2 x heaped tbsp spinach 8 x Brussels sprouts.
Amanda says the below all count…. Add them to your salads or blend them up to make homemade hummus. Alternatively cut up some carrots and enjoy guac as a dip.
For a bigger snack, try cutting up cucumber and celery too. Capsicums also taste great dunked in guacamole! Raisins: 1 heaped tablespoon — These dried grapes are great added to your morning porridge. Or you could combine with mixed nuts for a healthy afternoon snack. They also taste great in salads to add a sweet edge!
Amanda recommends adding puree to your pasta sauce or soups to get your portions up. Sweet potatoes are a sweeter alternative, which do count towards your 5 a day. Amanda explains that you can make them into wedges, sweet potato mash or even bake a whole potato to increase your veggie and fibre intake without compromising on taste!
Swap for an unripe banana, which has the added health benefits of prebiotic fibres. Amanda recommends the following…. Add a handful of spinach and mixed berries to your smoothies.
Frozen banana is also great for making smoothies a little thicker and frothier! Stock the freezer up with frozen vegetables and add them to curries, stews and rice dishes. Serve your meals with a side salad and include lots of colour; carrots, tomatoes, cucumber, olives, onions, spinach. Cut up fresh vegetables like celery, carrots, cucumber and eat them as a snack with some salas, guacamole or hummus.
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