What Is One Serving Size For Fruit And Vegetables For Students?

Fruits and vegetables should be an integral part of a well-balanced diet for individuals of all ages. These nutritious foods are especially important for children, as they provide the body with essential nutrients. Supplying children with a colorful array of fruits and vegetables every day can help meet their daily needs and improve their overall health. It is important to know the proper serving size of fruits and vegetables for your child.

Recommended Intake

The Dietary Guidelines for Americans 2010 emphasize the need for all individuals to increase their daily consumption of fruits and vegetables, especially dark-green, red and orange vegetables, beans and peas. The daily recommended intake of fruits and vegetables for school-age children is based on age, body size, physical activity and the total number of calories consumed per day. As children grow, their nutritional needs will be greater and they will require more fruits and vegetables. According to the American Heart Association, boys from 4 to 8 require 1.5 cups each of fruits and vegetables every day. Boys 9 to 18 require 2 cups of fruit and 2.5 to 3 cups of vegetables per day. Girls from 4 to 18 need 1 cup to 1.5 cups of fruit and 2 cups of vegetables.

Significance

Fruits and vegetables are packed with nutrients that are may be lacking in your child's diet. Produce is an especially good source of magnesium, dietary fiber, calcium, potassium, vitamins A, C, E and K, and B complex vitamins. These nutrients are vital to proper growth and development, normal cell formation, wound healing and overall health. Fruits and vegetables are associated with reducing the risk later in life of chronic diseases such as heart attack, diabetes, stroke, obesity and cancer. The 2010 Dietary Guidelines state that very few Americans consume the amount of fruits and vegetables recommended as part of a healthy dite after 2 years of age.

Fruit

Portion sizes for fruit are standardized; it is the number of portions per day that differs by age group for school-age children. As a rough guide, one portion of fruit is the amount your child can fit in the palm of her hand. One serving is equal to 1 medium piece of fruit; 1/2 cup of cut-up fresh, frozen or canned fruit; 1/4 cup of dried fruit; or 4 oz. of 100 percent fruit juice. One serving of fruit is one medium apple, orange or banana; 1/2 cup of cut-up melon, peaches, strawberries or applesauce; 1/4 cup of raisins, dried cranberries or figs; and 4 oz. of 100 percent cranberry or apple juice. Small fruit portions include 3 apricots, 14 cherries or 16 grapes, while large fruit portions include 1/2 grapefruit, 2 slices of mango or 1 thick slice of watermelon. Think of one medium fruit serving as the size of a tennis ball.

Vegetable

Providing students with at least five servings of fruits and vegetables each day may not be as difficult as you think when you consider serving sizes. One vegetable serving is equal to 1 cup of leafy vegetables, 1/2 cup of cooked or raw vegetables, and 4 oz. of vegetable or tomato juice. For example, 2 broccoli spears, 1/2 cup of spinach, kale or arugula is one portion of leafy greens. Three celery stalks, 5 small cucumber slices or 7 cherry tomatoes are equal to one portion of vegetables. A 1/2 cup of cooked carrots, cauliflower, green beans or corn is also one serving. Legumes, dried peas and beans also count as a vegetable serving. Provide your child with 1/2 cup of kidney, black, pinto, cannellini, butter or baked beans and chickpeas three to four times per week. When trying to visualize vegetable servings, 1 cup is the size of a baseball.