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Give 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:

You can also browse our Nutrition section.

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