Nutrients should come from whole foods as often as possible, says the Centers for Disease Control and Prevention (CDC). Fruits and vegetables are packed with vitamins, minerals, fiber, antioxidants and other compounds that help fight disease. They are low in calories and high in water content, which helps you control your weight. The daily amount of fruits and vegetables the USDA recommends depends on age, gender, activity level and total calorie intake. Active individuals may be able to take in more than the minimum amounts recommended.
Children and Adolescents
Boys and girls aged 2- to 3-years-old need 1 cup each of fruits and vegetables. When children reach 4- to 8-years-old, they should consume 1 to 1-1/2 cups of vegetables and 1-1/2 cups of fruits. Girls 9 to 12 in age need 2 cups of vegetables daily and 1-1/2 cups of fruit, while 14- to 18-year-olds need 2-1/2 cups of vegetables and 1-1/2 cups of fruit. Boys at these ages need about 1/2 cup more vegetables than girls each day. Boys aged 9 to 13 also need 1-1/2 cups of fruit daily; their servings increase to 2 cups in their teen years. Although kids enjoy juice and 8 oz. does count as a serving of fruit, encourage whole, unsweetened fruits as often as possible.
Adult Women
Adult women aged 19 to 50 years need 2-1/2 cups of vegetables. From 19 to 30 years, go for 2 cups of fruit daily. After age 30, a woman's requirement decreases to 1-1 /2 cups of fruit. After age 50, women's vegetable needs also decrease by 1/2 cup due to decreased calorie intake. Fresh, frozen and canned vegetables count toward these required servings. Over the course of a week, take in vegetables and fruits from a variety of sources, such as dry beans and peas, dark greens, starchy vegetables and purple, orange, red and white produce. When making a salad, go for dark greens over iceberg and select colorful starches like yams and and butternut squash over white potatoes.
Adult Men
From the ages of 19 to 50, men should get a minimum of 3 cups of vegetables daily. After age 50, the daily requirement for vegetables is 2-1/2 cups. After age 19, men should strive to consume 2 cups of fruit daily. Adding extra vegetables to soups, stews, sandwiches and casseroles are ways to sneak vegetables into men's diets. Orange juice at breakfast and a handful of raisins in the afternoon fulfill the necessary fruit servings daily.
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