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Servings of fruits and vegetables

Does “5 a day” mean that I should eat 5 servings of fruit AND 5 servings of vegetables a day?

Aim for a combination of 5 a day total. This could mean 3 servings of vegetables and 2 servings of fruit. Or 4 servings of vegetables and 1 serving of fruit. Or whatever combination works for you.

Why should I aim for 5–10 servings a day of fruits and vegetables a day?

Research shows that eating at least 5 fruits and vegetables a day can lower your risk of chronic diseases, such as some forms of cancer, cardiovascular disease, and diabetes.

Mixed dishes

What are mixed dishes?

Examples of mixed dishes include casseroles, hot dishes, soups, salads, stir fry, and tacos.

Why do mixed dishes need to contain at least ¼ cup of vegetables or fruits to count?

Every little bit helps you reach the daily recommendation of 5 fruits and vegetables. In fact, research shows that eating even ¼ cup more of fruits or vegetables can make a difference in your health

Foods that count or don’t count

Why do beans, lentils, and dried peas count?

You might not think of them as vegetables, but they are — and they are a great source of protein too.

Why do white potatoes NOT count?

These kinds of potatoes are not as nutritious as other vegetables. Choose instead: yams or sweet potatoes.

Healthy or not

Is juice healthy?

Look for 100% juice on the label. Limit to 1 serving a day because juice is naturally high in sugar. Choose whole fruit instead.

Are fresh fruit and vegetables healthier than frozen or canned?

Not necessarily. Frozen or canned fruit and vegetables are similar in nutrition to fresh — and often more affordable. When purchasing canned or frozen fruits and vegetables, choose ones without added sugar, salt, or sauces.

Are organic fruits and vegetables healthier than non-organic?

The evidence is mixed on whether organic foods have more nutrition and health benefits than conventionally grown food. Consuming organic may reduce your exposure to chemicals, hormones, and other substances. However, organic produce can cost more. Whether to buy organic is a choice you should make based on your personal preferences and budget.