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Fitting fruits and vegetables into your day
How big is a serving?
Quick peach brulée


Adult’s menu
Adult’s menu

 FoodServingsBreakfastCereal and skim milk 1/2 banana1 3/4 cup orange juice1LunchSandwich 1 cup vegetable soup1SnackFruit (small apple or 1/2 cup fresh fruit salad)1DinnerBroiled chicken Medium baked potato1 1/2 cup steamed broccoli1 Small tossed salad1DessertFresh fruit tart1Total 8


Child’s menu
Child’s menu

 FoodServingsBreakfastCereal and milk Berries or 1/2 banana1SnackCelery sticks with peanut butter1Lunch1/2 sandwich Fruit salad1SnackVegetables and dip1DinnerSpaghetti with tomato sauce (you can up the vegetable content by sneaking a carrot or other vegetable into the sauce)1DessertFresh strawberries and low-fat yogurt1Total 6

Scientific evidence suggests that eating five or more servings of fruits and vegetables a day may help protect against heart disease, stroke and some cancers, including breast and colon cancer. Folic acid, found in many fruits, green vegetables and beets, has been shown to help prevent birth defects. Five servings may sound like a lot, but it’s easier than you might think to fit them into your day. It just requires a little planning. Look at the sample menus below, and see how quickly the servings add up!

How big is a serving?

The following are adult servings of common fruits and vegetables (portions for children are typically one tablespoon for each year in age):

Raw, canned or cooked vegetable or fruit1/2 cup
Raw, leafy vegetable s1 cup
Potato1 medium
Apple, banana, orange, pear1 medium
Grapefruit1/2 cup
Raisins, dried fruit1/4 cup

Quick peach brulée

  • 6 very ripe peaches, halved or 1 (1 lb. 13-ounce) can peach halves, well-drained
  • 2 cups (1 pint) vanilla yogurt, room temperature
  • 1 tablespoon granulated sugar
  • 1/2 teaspoon grated orange or lemon peel
  • 3/4 cup light brown sugar, firmly packed

Arrange peach halves in a 9-inch glass pie plate. Blend vanilla yogurt, granulated sugar and orange or lemon peel. Spread over fruit. Just before serving, sprinkle brown sugar evenly over vanilla yogurt layer, covering the entire surface. Broil 3 inches from oven flame, one to three minutes or until sugar melts. Serve immediately, or surface will become very liquid. Makes 6 to 8 servings.