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Fruits & Veggies

How Many Cups Do I Need?

Fruits and Vegetable Serving Sizes

The USDA MyPyramid 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 www.mypyramid.gov 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.

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.