Even though we all know that fruits and vegetables are a low-calorie source of filling fiber, water, and vitamins and minerals that power our body, over 90% of children and adults don’t eat the recommended amounts of fruits and vegetables. Fruit and veggie intake is associated with reduced rates of many diseases including diabetes, heart disease, and cancer.
September is Fruits and Veggies – More Matters Month so let’s see how you (and your loved ones) measure up.
Daily Recommended Fruit and Vegetable Intake by Age and Gender
| Age (years) | Fruit Intake | Age (years) | Vegetable Intake | |
| Children | 2-3
4-8 |
1 cup
1 to 1 ½ cups |
2-3
4-8 |
1 cup
1 ½ cups |
| Girls | 9-13
14-18 |
1 ½ cups
1 ½ cups |
9-13
14-18 |
2 cups
2 ½ cups |
| Boys | 9-13
14-18 |
1 ½ cups
2 cups |
9-13
14-18 |
2 ½ cups
3 cups |
| Women | 19-30
31+ |
2 cups
1 ½ cups |
19-50
51+ |
2 ½ cups
2 cups |
| Men | 19+ | 2 cups | 19-50
51+ |
3 cups
2 ½ cups |
For reference, 1 cup is roughly the size of the average adult’s fist. If looking at a chart isn’t for you, here’s a handy visual to see what the right amount of fruits and vegetables look like for an adult:
Image from Kitchn
Any vegetable, fruit, or 100% vegetable or fruit juice counts as a member of the vegetable or fruit groups. Try to eat a rainbow of fruits and veggies to ensure you’re eating a variety and in turn getting all of their varied health benefits.
This Strawberry Salsa is a popular recipe on Click ‘N Cook!
How to eat more produce
The best tip to eat more fruits and veggies? Try to fill half your plate with them at every meal (including snacks!). Bonus tip – all forms count. This means fresh, canned, frozen, or dried, and whole, cut-up, mashed or pureed all count towards your goals.
Here are some recipes to get at least half your plate covered with fruits and vegetables. Get both fruits and vegetables in one dish with this Strawberry Salsa. Try out some fiber filled veggies by making Colorful Coleslaw. Add some vegetables to your breakfast routine by making this Baked Kale Frittata.
Happy More Matters Month!
Written by Rachel Caty, MPH, RDN, LDN
#fruit, #recipes, #vegetables