What Counts as a Cup?
One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.
The chart below shows simple ways to enjoy fruits and vegetable throughout the day, with corresponding cup amounts:
|
Morning
|
1 small apple (1 cup) |
1 small banana (1/2 cup) |
|
Mid-day
|
1 cup of lettuce* and 1/2
cup of other vegetables (1 cup) |
6 baby carrots (1/2 cup) |
|
Evening
|
1/2 large sweet potato
and 1/2 cup of green beans (1 cup) |
16 grapes (1/2 cup) |
*1 cup of lettuce counts as 1/2 cup of vegetables
In addition to fruits and vegetables, a healthful diet also includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.
This resource is from the CDC’s Fruits and Veggies: More Matters
http://www.fruitsandveggiesmatter.gov/index.html
