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Eating the recommended number of servings of fruits and veggies every day is easier than you think. Take a look at the serving examples below. In some cases, it might be less than you think.

What is one serving?

125 mL (½ cup) fresh, frozen or canned fruits or vegetables
250 mL (1 cup) raw leafy veggies or salad
125 mL (½ cup) 100% juice
1 fruit

One serving of fruit can be:

1 medium banana
6 strawberries
1 plum
20 grapes
1 medium apple
1 medium peach
½ cup (125 mL) of 100% orange or other 100% fruit juice

One serving of vegetable can be:

½ cup (125 mL) broccoli florets
10 baby carrots
1 roma tomato
½ cup (125 mL) tomato juice
½ of a baked sweet potato
1 ear of corn

Canada's Food Guide Recommends

• Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
• Have vegetables and fruit more often than juice.

For more information go to Canada's Food Guide