Children ages 2 to 6, women, some older adults who need about 1,600 calories each day should have 2 servings of fruit and 3 servings of vegetables each day.
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.
Teen boys and active men who need about 2,800 calories each day should have 4 servings of fruit and 5 servings of vegetables each day.
What counts as a serving?
Fruits1/2 cup fruit
1 medium piece of fruit
1/4 small cantaloupe
1/4 cup dried fruit
1/2 cup berries
a dozen grapes
3/4 cup fruit juice (100% juice)
Vegetables1/2 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