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Tuesday, March 22, 2016

Fruit & Veggies

I wrote this post as a guest on Tasha's blog years ago.  I figured I'd make a few updates 
and share it here as well since there is such good information here about fruit and vegetable servings.
When it comes to living a healthier lifestyle it's so important that you began to think about your fruit and veggie intake.  Often times I know I'm not getting enough of each because I don't take the time to think about how many servings I need on a daily basis so that I can plan my meals accordingly. So here's the basics on serving sizes:
  • 1/2 cup equates to one serving of fruit or one serving of veggies.
  • 9 total servings of fruit and veggies is recommended = 4 1/2 cups, so let's just say 5!
  • Aim for 3 cups of vegetables and 2 cups of fruit.
  • In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
  • In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.
  • Click {here} for a list of commonly eaten fruit.
  • Click {here} for a list of commonly eaten vegetables.

ALSO READ:  Homemade Cooking

It seems so simple when it's all laid out like that but it's one of those things that you'll need to be quite mindful of, at least in the beginning.  So I make it a point to take serving sizes into account when I'm thinking through my meals!  Since I'm a visual person I created a simple daily meal plan chart adapted from the MyPlate food grouping illustration.  This helps to clearly see that I'm getting the appropriate amount of fruits and veggies in for the day:

Note:  Serving sizes can vary based on different factors (i.e. age, gender, physical activity level, etc.).  The above is a general guideline.
Source : Choose MyPlate

Here's a blank printable version, if you're interested.  Now, are you getting what you need fruit and veggie-wise?!  If not, start thinking about how you can get more in and slowly up your servings.

What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. - I Corinthians 6:19-20, KJV

Be intentional,

Photo by Deniz Altindas



  1. I know I need to up my veggie intake! I eat enough fruit a day but now I need to work on my veggies!

  2. Every time I focus on increasing my fruit and veggie intake I notice how quickly my skin starts to look better. It's insane! I will say I struggle the most with the veggie part during lunch because having a salad almost every day can get a bit bleh.

  3. Wow, I know I need to increase my veggies. At first I was juicing so I was getting both intakes but I haven't juiced in sometime. I need to get back to get all of my nutrients. Thanks for the reminder and sharing!

  4. I love fruits and veggies so no trouble getting in enough.This is really good information so I pinned it for my followers. Thanks for sharing.

  5. Great Menu! I agree we should eat more veggies and fruits. For me a meal without a veggie is not a meal.

  6. I'm reading this as i'm drinking a smoothie thinking to myself, I'm still not getting enough fruits and veggies in me. Thank you for breaking it down like that. It's very helpful to say that I need X cups as opposed to servings. This will make it so much easier for me to be able to get my daily intake!

  7. This is so helpful! I definitely do not get enough fruits and veggies every day and this really put things into perspective! Thanks so much for sharing.

  8. This is exactly what we are trying to teach children to do at I can't wait to share your blog on our FB! :) THANKS!

  9. This is actually helpful. During the week, I know that I'm definitely getting enough fruits and veggies but this Choose My Plate meal planning might be more helpful! Good info!


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