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

 

         
 

 

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