How many servings of veggies do you eat per day?

Do you know how many servings of vegetables you should have per day?

Dietician, Sidney Fry, MS, RD, recommends the following:

Women ages 19-30: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
Men ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL

If active:

Moderately Active: An average of 30 to 60 minutes of exercise a day
Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTA
Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL
Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL

Very Active: An average of 60 minutes of exercise or more a day
Men ages 19-30: 2 1/2 cups Fruits + 4 cups Veggies = 6 1/2 cups TOTAL
Women ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Men ages 31-50: 2 1/2 cups + 3 1/2 cups Veggies = 6 cups TOTAL
Women ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
Men ages 51+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL

Q: What is a serving?

A: Servings are typically measured by the 1/2 cup and cup, and can be tallied up to obtain a total for each day. The goal is to match the number of fruit and vegetable servings actually consumed each day with the total cup number recommended from the above guidelines. For most fruits and vegetables, one half cup represents a serving (including fresh, frozen, and 100% juice). A few exceptions include leafy greens, in which the serving is a full cup, and dried fruit, in which the serving is 1/4 cup. Setting all detailed, specific servings aside, the bottom line is to meet your daily cup totals for fruits and vegetables.

Q: What exactly does a cup look like?

A: A lot of fruits and vegetables, especially those that have been cut or chopped, are easy to measure. If it helps, dig those measuring cups out from the back of the drawer, give the fruit or vegetable in question a measure, and you’ve got your reference point. Generally speaking, for the uncut, a large piece of fruit (banana, grapefruit, apple) or vegetable (medium sweet potato, large ear of corn, bell pepper) is the equivalent of a cup.

So, how do you stack up? Are you eating enough veggies?

Courtney

www.facebook.com/courtneypricefitness