Fruit and Vegetable Basics

Fruits and vegetables look good, taste great and contain vitamins and minerals.

• You can get your variety of fruits and vegetables in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.

• Wash fresh fruits and vegetables thoroughly in water.

How Many Cups of Fruits and Vegetables Do You Need?

It depends on your age, gender, and activity level. See the appropriate table below.

• Sedentary = being active for less than 30 minutes a day
• Moderately Active = being active for 30 to 60 minutes a day
• Active = being active for more than 60 minutes a day

Women
	Age	Fruits	Vegetables
Sedentary	19–30	2 cups	2½ cups
	31–50	1½ cups	2½ cups
	51+	1½ cups	2 cups
Moderately Active	19–50	2 cups	2½ cups
	51+	1½ cups	2½ cups
Active	19–50	2 cups	3 cups
	51+	2 cups	2½ cups

Men
	Age	Fruits	Vegetables
Sedentary	19–50	2 cups	3 cups
	51+	2 cups	2½ cups
Moderately Active	19–30	2 cups	3½ cups
	31+	2 cups	3 cups
Active	19–30	2½ cups	4 cups
	31–50	2½ cups	3½ cups
	51+	2 cups	3 cups

Girls
	Age	Fruits	Vegetables
Sedentary	2–3	1 cup	1 cup
	4–8	1 cup	1½ cups
	9–13	1½ cup	2 cups
	14–18	1½ cup	2½ cups
Moderately Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2 cups
	14–18	2 cup	2½ cups
Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups

Boys
	Age	Fruits	Vegetables
Sedentary	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups
Moderately Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups
Active	2–3	1 cup	1 cup
	4–8	1½ cup	2 cups
	9–13	2 cup	2½ cups
	14–18	2½ cup	3½ cups

Getting Started

Not sure how to increase your fruit and vegetable intake? Start the day with 100 percent fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch, and carrot sticks for an afternoon snack. Include a vegetable with dinner and you already have about 5 Cups of fruits and vegetables. If you need more than 5 cups per day (see chart above), try adding a piece of fruit for a snack or an extra vegetable (like carrots or green beans) at dinner.

• There are so many choices when selecting fruits and vegetables. Have you ever tried kiwifruit? How about asparagus? Try something new that helps you reach your goal.
• Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.
• When you keep fruits and vegetables visible and easily accessible you tend to eat them more; for instance, store cut and cleaned produce at eye-level in the refrigerator, or keep a big bowl of fruit on the table.
• You can get some of your fruits and vegetables at restaurants too. Try some of these healthy choices.
• veggie pizza
• pasta with vegetables (but watch out for those high fat cream sauces)
• fresh vegetable "wrap"
• vegetable soup
• small salad (instead of fries)
• plenty of fresh vegetables from the salad bar.

Healthy Cooking Tips