8 Servings of Fruit ‘n Veg A Day!… How Big Is A Serving?

3890berries_detailWhile reading up on the latest nutritional/health advice out there this winter (2013) — I came across a few conflicting accounts of what constitutes a “serving” of some of the more common fruits and veggies — especially the high sugar veggies like carrots and corn; and the high fat wonders like avocados, nuts, and olives.  I compared lists and recommendations and what is included here is as close to a “standard” as I can find.

If I’ve left off anything important — let me know!

The important thing to remember here is that these are portions for unsweetened, unsalted, unfried, un-buttered, unadorned fruits and veggies.  As soon as you add anything to them (with the possible exceptions of vinegar or Tabasco sauce) — these measurements are meaningless.  Even something like Worcestershire Sauce and Soy Sauce can change things — because almost all sauces have either added sodium or sugars — or both.  And all sauces add weight and alter volume….

*********************

Fruit Juice : 1 serving = 1/2 cup

Dried fruit (unsweetened) : 1 serving = 1/4 cup, 2 oz

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Berries, Cherries, Grapes (mixed or not) : 1 serving = 1 cup; about 6 oz

Orange, Papaya, Guava, Mango, or Grapefruit : 1 serving = 1/2 a fruit

Banana : 1 serving = 1 whole (very large fruits may = 2 servings)

Pomegranate : 1 serving = 1 whole

Melons : 1 serving = 1 cup cubes (about 6 oz)

Pineapple : 1 serving = 1/2 cup pieces (about 3 oz)

Kiwi : 1 serving = 1 kiwi  (I know — hard to believe, isn’t it?)

Apple, Pear, Peach, Nectarine : 1 serving = 1 whole fruit, or 1/2 puree (applesauce)

Apricots, plums, pluots, apriums : 1 serving = 2 sm fruits, or 1 med-lg fruit  about 1/3 c cut fruit, or 2 1/2-3 oz

5703952-fresh-vegetables-composition-isolated-on-white

Avocado : 1 serving = 1/4 small fruit (about 1 1/2-2 oz)

Olives : 1 serving = 1/4 c (about 2 oz) whole or pitted olives

Tomato : 1 serving = 1 med, 8 cherry, 6 oz juice, 1/2 sauce

Lettuce, spinach, kale, other leafy greens : 1 serving = 1 1/2  cup fresh; 1/2 c cooked

Mushrooms, onions, shallots, scallions, leeks, garlic, asparagus, peppers, turnips, parsnips, radishes, rutabegas, rhubarb, celery, green beans, bean sprouts, bamboo shoots, water chestnuts, bok choy, wax beans : 1 serving = 3/4 cup

Carrots, corn, beets, snow peas, legumes : 1 serving = 1/2 cup

Cucumber, eggplant, summer squash, zucchini, cauliflower, broccoli, brussels sprouts, cabbage, sauerkraut : 1 serving = 3/4 cup

Potatoes, yams, sweet potato, pumpkin, winter squash : 1 serving = 4 oz, 1/2 c mashed

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