How Much is a Serving?
The recommended minimum serving sizes for fruits and vegetables are as follows:
a) One medium-sized apple/orange
b) ½ cup raw, frozen or cooked vegetables
c) ½ cup raw or frozen fruits
d) One cup raw leafy vegetables
It should be noted that these are measurements of volume and not weight and so the weight of the fruit or vegetables in the cup can vary considerably depending on the item selected. For example, a cup of peas will weigh more than a cup of broccoli florets because the peas pack together more efficiently.
How Many Servings Per Day?
Every five years since 1980, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) have jointly published a report entitled “Dietary Guidelines for Americans” and the most recent edition came out in 2005 (1). It recommends two cups of fruit and 2½ cups of vegetables per day for a person with a daily energy requirement of 2,000 calories. From the information given above on serving sizes, 2 cups of fruit would equal 4 servings and 2½ cups of vegetables would equal 5 servings unless some of the vegetables were leafy greens, in which case one cup would equal one serving. So the total number of fruit and vegetable servings recommended in the report could range from 6½ to 9 servings per day for a person who needs 2,000 calories daily in order to maintain their normal activity and keep their weight stable. The actual minimum number of servings per day will vary depending upon age, gender and activity level. To find out your recommended minimum, go to the Centers for Disease Control (CDC) website www.fruitsandveggiesmatter.gov and fill out the required information.
The DHHS/USDA report also states that we should choose from a variety of fruits and vegetables each day. In particular, we should “select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.” We should certainly choose a rainbow of colors. However, if weight control is an issue, then the consumption of starchy vegetables such as potatoes should be minimized.
The American Cancer Society, American Diabetes Association and American Heart Association have all commended the 2005 Dietary Guidelines for Americans report (2) but their joint website www.everydaychoices.org recommends a minimum of only 5 servings of fruit and vegetables per day, significantly lower than that recommended by the U.S. Government (the DHHS and USDA). This low minimum, which is not linked to a particular caloric intake, is rather surprising in view of the important role that fruits and vegetables are known to play in preventing chronic diseases.
The more fruits and vegetables consumed the better, especially if they are pesticide free. My recommendation is to follow the U.S. Government advice, consult the Centers for Disease Control (CDC) website www.fruitsandveggiesmatter.gov and try to meet or exceed your daily minimum requirement.
References
1) U.S. Department of Health and Human Services & U.S. Department of Agriculture (2005) Dietary Guidelines for Americans, 6th Edition. U.S. Government Printing Office, Washington DC, pp 84.
2) http://www.diabetes.org/for-media/2005-press-releases/Dietary-Guidelines.jsp
© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry,
Laguna Niguel, CA 92677, U.S.A.
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