getting your
recommended
daily intake

Getting your Recommended Daily Intake

To keep your body fueled with the proper amount of vital nutrients, the U.S. Department of Agriculture recommends that adults consume nine 1/2-cup servings of fruits and vegetables each day for a reference 2,000-calorie daily diet.

Broken down, that’s 2 cups of fruit and 2 ½ cups of vegetables per day. However, for a more detailed explanation of the amount of produce to consume based on age and sex, see the chart below. Note that the amounts on this chart from the USDA are appropriate for individuals who get less than 30 minutes of moderate physical activity each day. More fruits and vegetables may be consumed by those who exceed 30 minutes of physical activity per day.

Be sure to select from a variety of colors for your recommended daily servings. Serving sizes may vary, depending on the fruit or vegetable. Once you’ve determined how many servings of fruits and vegetables to consume each day based on your age and sex, select from among the colors and serving sizes below.

Fruits Blueberries 1 cup = ½-cup serving Dried plums 5 = ¼ cup serving Grapes ¾ cup = ½ cup serving Plums 2 medium = 1 cup serving Raisins ¼ cup = ¼-cup serving	Vegetables Purple asparagus 5 spears = ½ cup serving Purple carrots 7-inch carrot = 1 cup serving Purple peppers 1 medium = ½ cup serving Purple potatoes 1 medium = 1 cup serving

Fruits Apples 1 large = 1 cup serving Cherries 1 cup = ½ cup serving Raspberries 1 cup = ½ cup serving Strawberries 8 medium = ½ cup serving Watermelon 2 cups diced = 1 cup serving	Vegetables Red peppers 1 medium = ½ cup serving Radishes 7 = ½ cup serving Red onions 1 medium = ½ cup serving Red potatoes 1 medium = 1 cup serving Tomatoes 1 medium = 1 cup serving

Fruits Avocados 1/5 medium = ½ cup serving Green apples 1 large = 1 cup serving Green grapes ¾ cup = ½ cup serving Honeydew 1/10 medium = 1 cup serving Kiwifruit 2 medium = ½ cup serving Limes 1 medium = ½ cup serving Green pears 1 medium = 1 cup serving

Vegetables Artichokes 1 = 1 cup serving Asparagus 5 spears = ½ cup serving Broccoli 1 medium stalk = ½ cup serving Brussels sprouts 4 = ½ cup serving Green beans ¾ cup = ½ cup serving Cabbage 1/12 medium = 1 cup serving Celery 2 medium stalks = 1 cup serving Cucumbers 1/3 medium = ½ cup serving Leafy greens 1 cup = ½ cup serving Lettuce 1 cup = ½ cup serving Green onions ¼ cup shopped = ½ cup serving Green pepper 1 medium = ½ cup serving Spinach 1 cup = ½ cup serving Zucchini ½ cup = ½ cup serving

Fruits Yellow apples 1 large = 1 cup serving Cantaloupe ¼ medium = 1 cup serving Grapefruit ½ medium = 1 cup serving Golden kiwifruit = 2 medium = ½ cup serving Lemons 1 medium = ½ cup serving Mangoes ½ mango = 1 cup serving Nectarines 1 medium = 1 cup serving Oranges 1 medium = 1 cup serving Peaches 1 medium = 1 cup serving Yellow pears 1 medium = 1 cup serving Pineapples 2 slices = ½ cup serving Tangerines 1 medium = 1 cup serving Yellow watermelon 2 cups diced = 1 cup serving

Vegetables Carrots 7-inch carrot = 1 cup serving Yellow pepper 1 medium = ½ cup serving Yellow potatoes 1 medium = 1 cup serving Yellow summer squash ½ medium = ½ cup serving Sweet corn 1 medium ear = 1 cup serving Sweet potatoes 1 medium = 1 cup serving Yellow tomatoes 1 medium = 1 cup serving

Fruits Bananas 1 medium = 1 cup serving Brown pears 1 medium = 1 cup serving White nectarines 1 medium = 1 cup serving White peaches 1 medium = 1 cup serving	Vegetables Cauliflower 1/6 medium head = ½ cup serving Mushrooms 5 medium = ½ cup serving Onions 1 medium = ½ cup serving Potatoes 1 medium = 1 cup serving White corn 1 medium ear = 1 cup serving