Are you eating enough fruits & vegetables?

Older children, teen girls, active women, most men who need about 2,200 calories each day should have 3 servings of fruit and 4 servings of vegetables each day. 

Here’s a good plan to reach this recommendation: 

• 1 piece of fruit w/ breakfast
• 100% fruit juice with mid-morning snack
• 2 servings of veggies at lunch
• 2 servings of veggies at dinner
• Your last serving of fruit can be included with your mid-afternoon snack-a part of your after workout recovery snack-or your night snack (instead of ice cream!).  Try to stick with this plan to ensure you are getting enough QUALITY in your diet!

What counts as a serving?

Fruits

• 1/2 cup fruit
• 1 medium piece of fruit
• 1/2 grapefruit
• 1/4 small cantaloupe
• 1/4 cup dried fruit
• 1/2 cup berries
• a dozen grapes
• 3/4 cup fruit juice (100% juice)

 

Vegetables

• 1/2 cup chopped vegetables
• 1 cup raw leafy vegetables (a small salad)
• 6-8 carrot sticks (3" long)
• 1 medium potato
• 1/2 cup cooked or canned dry beans or peas
• 3/4 cup vegetable juice