Fruits and Veggies: What is a Serving?

June 02, 2009 by Kathy Nellor

If you’re like many Americans you may suffer from the condition commonly know as “Portion Distortion.”   Knowing portion (serving) sizes is just as important as knowing the number of portions (servings) that you should be eating. So when it comes to fruits and veggies, how many should you be eating? According to the online resource ( most adults should be eating at least 5 to 9 servings of fruits and/or vegetables each day.  So what does that mean?  What exactly is a serving of fruit or vegetable?  A serving size is: 

  • One medium-size fruit
  • 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables
  • 3/4 cup (6 oz.) 100% fruit or vegetable juice
  • 1/2 cup cooked, canned or frozen legumes (beans and peas)
  • 1 cup raw, leafy vegetables
  • 1/4 cup dried fruit

To get started, break out those measuring cups.  Measure your servings; take a good look at how they look on your plate, in your cup or in your bowl. Keep practicing and before long can throw out those measuring cups and no longer be suffer from portion distortion.  Take care!


Tags:  Nutrition, fruits, vegetables, serving size