Here you go: One kiwi serving is 1 kiwi One orange serving is 1 large orange One grapefruit serving is 1/2 grapefruit One apple serving is 1 small apple One melon serving is 1 cup of chopped melon One spinach and lettuce serving is 1 full cup One banana serving is 1 small banana One strawberries serving is 8 large strawberries One plums serving is 2 large plums or 3 small plums One grapes serving is 15 grapes One pluot serving is 1 pluot One peach serving is 1 peach One broccoli serving is 10 broccoli florets One carrots serving is 12 baby carrots or 2 medium carrots One Roma tomato serving is 1 Roma tomato One sweet potato serving is 1/2 large baked sweet potato or 1 medium baked sweet potato One onions serving is 4 slices of an onion One bell pepper serving is 2 small bell peppers or 1 large bell pepper One celery serving is 2 large stalks of celery One fresh fig serving is 2 medium fresh figs One pear serving is 1 medium pear One cauliflower serving is 4 cauliflower flowerets One nectarine serving is 1 medium nectarine One mushrooms serving is 1/2 cup of mushrooms One tomatoes serving is 1 cup chopped or sliced, raw, canned or cooked tomato or 2 small raw whole tomatoes or 20 cherry tomatoes One serving of green beans is 1 cup green beans One serving of mixed vegetables is 1 cup mixed vegetables One asparagus serving is 6 asparagus spears One bok choy serving is 1/2 cup of bok choy One Brussels sprouts is 4 sprouts One zucchini serving is 1/2 cup of zucchini One cabbage serving is 1/2 cup of cabbage
It's meant five total servings. It can be the same one (but it's great to aim for the rainbow of freggies). So you would have two servings done.
Spinach, because it is a leafy green, is one serving when you have 1 cup; most veggies and fruits are 1/2 cup servings. Leafy greens are different.
Keri ~ Springfield, Illinois
"FAR more often than not; YES it is your fault, and YES, it was preventable. Just fess up and take charge of your health, your future... your life. Remember, you’re not a failure until you start blaming someone else." - Sean Patrick Flanery
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11/14/13 2:16 P
My goal is to eat at least 5 fruits/veggies daily. If I eat a spinach salad for lunch and then have cooked spinach with my dinner I have been counting that as 2 veggies ie: servings Is that customarily how it is done or is the goal supposed to be to eat 5 DIFFERENT ones each day???
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