Fruits and vegetables are loaded with essential vitamins and minerals, and also contain fiber, antioxidants and phytonutrients that promote health. People who eat adequate amounts of fruits and vegetables are less likely to develop chronic diseases, notes the Centers for Disease Control and Prevention. The U.S. Department of Agriculture's Food Guide Pyramid outlines the minimum amount of fruits and vegetables you should consume daily, depending on your age and sex.
Fruit Recommendations
Children aged 2 to 3 should consume at least 1 cup of fruits daily. All children aged 4 to 8 years, girls aged 9 to 18 years and boys from 9 to 13 years should aim for 1 1/2 cups daily. Older boys and men should aim for a minimum of 2 cups of fruit daily as should women aged 19 to 30 years. As women get older and their calorie requirements reduce, they may need 1 1/2 cups daily. A cup of fruit is equivalent to one piece, such as an apple, pear or a peach. An 8-oz. glass of fruit juice, a cup of chopped fresh fruit or 1/2 cup dried fruit also count as a 1-cup serving.
Vegetable Recommendations
Children aged 2 to 3 years need 1 cup of vegetables per day, while 4 to 8 year olds should consume 1 1/2 cups. Girls and boys, aged 9 to 13 years, and older women, aged 51 and older, need 2 cups daily. Older girls, women under 51 years and men over 51 years need a minimum of 2 1/2 cups daily. Boys over the age of 14 and men should try to consume at least 3 cups of vegetables daily.
Vegetable Sub Groups and Servings
Eating a variety of vegetables helps you obtain the greatest array of nutrients. The USDA recommends your weekly vegetable intake include dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and other colorful varieties. A cup of cooked greens, broccoli, carrots, cauliflower, cubed winter squash, whole beans or cooked potatoes count as 1 cup of your daily needs. If you choose raw greens, such as baby spinach or romaine, you need 2 cups to equal a 1-cup serving, according to USDA guidelines. An 8-oz. serving of vegetable juice, one ear of corn or two stalks of celery count as 1 cup of vegetables as well.
Considerations
Be creative when incorporating fruits and vegetables into meals. Add fresh or frozen berries or dried fruit to your morning cereal. Add apple or banana slices to peanut butter sandwiches. Stir extra vegetables into canned soups. Add vegetables to your favorite casseroles, such as broccoli or spinach to lasagna or baked ziti. Whip up a fresh fruit smoothie for breakfast or lunch. Make scrambled eggs with tomatoes and zucchini. Add vegetables to the grill when preparing burgers and hot dogs. If you are active, getting more than 30 minutes of exercise per day, you may be able to consume a greater number of calories from fruits and vegetables.
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