MENUGive Me 5
Advice on Eating Fruits and Vegetables
The National Cancer Institute recommends eating at least five servings of fruits and/or vegetables per day. These foods boost your intake of cancer-preventing fiber and immunity-boosting antioxidants. It's easy to get five servings. Let's say you have fruit juice with breakfast, a vegetable side dish with lunch, a piece of fruit as a snack, a vegetable with dinner and a fruit-based dessert. That's five servings for the whole day.
Here's what counts as a serving:
One Serving of Fruit Equals... (each item contains about 60 calories)
- 1/2 cup cut-up fruit
- 1/2 cup applesauce
- 1/2 banana
- 1 medium piece of fruit (such as an apple or orange)
- 15 grapes
- 1 1/4 cups berries (such as strawberries or blueberries)
- 1/4 cup dried fruit
- 3/4 cup fruit juice
High-Fiber Fruits Include
- Apples
- Blackberries
- Blueberries
- Figs
- Nectarines
- Prunes
- Strawberries
One Serving of Vegetables Equals... (each item contains about 25 calories)
- 1/2 cup cooked vegetables
- 1/2 cup vegetable juice
- 1 cup raw vegetables
High-Fiber Vegetables Include...
- Asparagus
- Cabbage
- Cauliflower
- Broccoli
- Brussels sprouts
- Green beans
- Sweet potatoes (with skin)
Want more information on nutrition, healthy eating and cancer prevention? Here:
- Vegetables Pack a Powerful Punch Against Cancer
- The Facts on Fiber
- Preparing Foods With Antioxidants
- Food for Thought: the power of a plant-based diet
You can also browse our Nutrition section.