Fruit and Vegetable Log

Why fruits and vegetables are so important for our health

Fruits and vegetables provide vitamins, minerals, and fiber that our body needs. They're also packed with hundreds of disease-fighting phytochemicals (natural substances that protect good health). Only fruits and vegetables, not supplements or pills, can provide all of these nutrients together. While the exact mechanisms of specific phytochemicals are being studied, one thing is clear: the different colors of fruits and vegetables (green, yellow-orange, red, blue-purple, and white) all contain a unique array of disease-fighting phytochemicals that work together with vitamins and minerals to protect our health. [Source: National Cancer Institute]

Recommendations

The recommended daily consumption of fruit and vegetables is 5 servings for women and up to 9 for men. Here's a more detailed table of recommendations:

Group	Vegetables	Fruits	Total
Children ages 2 to 6, women, some older adults	3	2	5
Older children, teenage girls, active women, most men	4	3	7
Teen boys and active men	5	4	9

[Source: United States Department of Agriculture, Dietary Guidelines for Americans 2000]

Servings

A serving is usually a lot smaller than what most people eat as a portion. Here's a list of servings:

• A small glass of 100% fruit or vegetable juice (3/4 cup or 6 oz or 175ml)
• A medium-size piece of fruit (an orange, small banana, medium-size apple)
• One cup of raw salad greens
• 1/2 cup of cooked vegetables
• 1/2 cup of cut-up fruit or vegetables
• 1/4 cup of dried fruit
• 1/2 cup of cooked beans or peas

More Info

For a lot more information see the "National Cancer Institute's 5 to 9 A Day for Better Health Program" website.