vegetables and fruits

VEGETABLES AND FRUITS

AHA Recommendation

Enjoy plenty of fruits and vegetables. If you are watching your weight, these foods will give you vitamins, minerals and fiber with few calories. Be sure to include sources of vitamin C and vitamin A.

Serving/selections

Servings/dayServing size
5 or more vegetables,
fruits/fruit juice		1/2-1 cup cooked or raw vegetables
1/2 cup fruit juice
1 medium size piece of fruit

Choose from all fresh, frozen, canned or dried vegetables and fruits. Olives and avocados should be counted as fats.


Preparation tips

  1. Steaming vegetables is an ideal preparation method.
  2. When cooking, use sparingly fats and oils low in saturated fats (See Fats and Oils).
  3. Fresh or canned fruit, fruited gelatin or dried fruit are good choices for a low-fat dessert.
  4. If you need more iron, eat more iron-rich green leafy vegetables, peas, beans (fresh and dried), dried fruits and whole-grain or enriched cereals. Your body can make use of the iron these foods provide if you eat them along with a good source of vitamin C.
  5. For snacks, stock up on raw vegetables.