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Serving
Sizes
Before you attempt to eat 5
servings a day of fruits and
vegetables you've got to know
what a serving is.
Actually, a
serving size is often a lot
smaller than many people think.
Case in point: if you drink
a robust, 12-oz. glass of [100%
juice] OJ every morning, you
are actually getting 2 servings of juice. (See, this is going to be easier
than you thought!)
Use the chart below to learn about serving sizes. You'll
see that 1/2 a cup is a typical
serving size for fruits and
veggies. Whole lettuce leaves takes a bit more, dried fruit takes a bit less. Then, learn how
to estimate how much you are eating.
 TOP
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Food
group
|
Preparation
|
Size
per serving
|
 |
Fruit
|
Fresh,
cooked or canned
|
1 medium
piece, or 1/2 cup cut
|
 |
Vegetables
|
Raw
or cooked, fresh, canned
or frozen
|
1/2
cup cut
|
 |
Leafy
vegetables
|
raw
lettuce, etc. |
1 cup
= about 4 leaves
|
|
or
cooked spinach, chard,
etc.
|
1/2
cup
|
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Juice
|
100%
fruit or vegetable |
6 oz.
|
 |
Dry
beans or peas
|
cooked
kidney beans, white beans,
chick peas, lentils, split
peas, etc.
|
1/2
cup
|
|
Dried
fruit
|
raisins,
prunes, dried apricots,
etc.
|
1/4
cup
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TOP
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Have
measuring cup, will travel…
“Guestimate” serving
sizes
Ready to pack
a measuring cup when going out
to eat or serving up the evening
meal? Not likely! You'll get
to know a half cup when you
see one.
One simple way:
a handful
is a half a cup.
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