ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Balance Your Day with 5-A-Day

Updated on May 12, 2008
You need at least 5 Servings of Fruit and Vegetables a Day for a Balanced Diet
You need at least 5 Servings of Fruit and Vegetables a Day for a Balanced Diet

When you make the decision to start eating a healthy, well-balanced diet, it is important to remember to eat your fruit and vegetables. In fact, it is recommended that you eat at least five servings of fruits and vegetables a day.

It may seem difficult to get that many servings in. In fact, I hear a lot of people say they have a hard time getting that many servings in a day-until they learn just how much a serving size is.

The National Cancer Institute recommends the following servings sizes for fruit and vegetables:

  • 1 medium fruit or ½ cup of small or cut-up fruit
  • ¾ cup of 100 percent juice
  • ¼ cup dried fruit
  • ½ cup raw non-leafy or cooked vegetables
  • 1 cup raw leafy vegetables (such as lettuce)
  • ½ cup cooked beans or peas (such as lentils, pinto beans, and kidney beans

Another method you can use to measure serving sizes of fruit and vegetables is by using calories as an estimate.

According to the Mayo Clinic website, you can consider 25 calories of vegetables as one serving. For fruit, 60 calories equals one serving.

One Serving of Vegetables = 25 Calories

One Serving of Fruits = 60 Calories

Say you eat a banana: A medium sized banana has around 120 calories, so eating one banana gives you two servings of fruit.

You can also figure out the single serving sizes of the fruit and vegetables you are eating by visualizing the sizes.

  • One medium orange or apple = tennis ball
  • ¼ cup dried fruit = large egg
  • 1 cup green salad = adult fist
  • ½ cup cooked vegetable = billiard ball
  • 1 broccoli spear = 2 small beanbags
  • 1 small potato = computer mouse
  • 6 ounces juice = hockey puck

I use all the methods when calculating my serving sizes, but experiment for yourself to figure out which method works best for you. Before you know, you'll find your daily diet packed full of fruit and vegetable servings!


    0 of 8192 characters used
    Post Comment

    • profile image

      G-Ma Johnson 

      11 years ago

      And atart while you are Healthy and Young and you'll stay that way. Organic is Good. :o)


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)