eat your veggies (+ fruit)

Let’s (try to) make this easy. Adults need 5-9 servings of fruit + vegetables daily. The USDA recommends now that half our plates are fruit + veggies (most of our recipes are on point!). To be even more precise, the American Heart Association recommends 4 servings of fruit + 5 servings of vegetables daily.

One serving of fruit is:

  • 1 medium whole piece of fruit
  • 1/2 cup fresh, frozen or canned fruit (skip the kind canned in syrup!)
  • 1/2 an avocado
  • 1 small banana
  • 16 grapes
  • 4 large strawberries
  • 1/2 inch thick wedge of melon or cantaloupe
  • 1/4 cup fruit juice (watch for added sugars if you are not making your own)

One serving of vegetables is:

  • 1 cup raw leafy greens
  • 1/2 cup cooked leafy greens
  • 1/2 cup fresh, frozen or canned vegetables
  • 1/2 cup vegetable juice (again, watch for added sugars if you are not making your own)
  • 1/2 large bell pepper
  • 1/2 medium potato
  • 1/2 small yellow squash
  • 1/2 large zucchini
  • 1/2 large sweet potato
  • 5-8 broccoli or cauliflower florets
  • 6 baby carrots or 1 medium whole carrot
  • 1 small ear of corn (or 1/2 large)


  • eat fruit at breakfast & for snacks – 1 cup of fresh fruit with breakfast + 1 small banana + 16 grapes as snacks = 4 servings of fruit you need for the day
  • have a massive salad every day for lunch with 2 cups of greens topped with a cup of chopped veggies + lean protein
  • this is our hunger test – if you are not hungry enough to grab a fresh piece of fruit or raw veggies as a snack, you are not really hungry, you are having a craving, so try a big glass of water instead!
  • add veggies such as spinach + bell pepper to your eggs
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