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Fruits & Veggies

How Many Cups Do I Need?

Fruits and Vegetable Serving Sizes

The USDA MyPlate recommendations for fruits and vegetables have changed from serving sizes to cups. The daily recommendation for a 2,000 calorie diet is two cups of fruits and two and a half cups of vegetables.

Since everyone’s needs are different, visit the CDC's Nutrition for Everyone external link website for a personalized recommendation. It’s also important to eat a colorful variety of fruits and vegetables every day. Eating the recommended amount of fruits and vegetables is easier than you might think.

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One cup is equal to:

  • One medium-size fruit
  • 1 cup raw, cooked, frozen or canned vegetables or fruits in 100 percent juice
  • 1 cup (8 oz.) 100 percent fruit or vegetable juice
  • 1 cup cooked, canned or frozen legumes (beans, peas, lentils)
  • 2 cups raw, leafy vegetables (salad, spinach, collard greens)
  • 1/2 cup dried fruit

Don’t forget to count servings of fruits and vegetables in combination foods like pizza, chef salads, pasta salad with vegetables, etc.

For additional tips, visit www.fruitsandveggiesmorematters.gov external link or www.choosemyplate.gov. external link

 

 



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