Medical

Diet

Fruit and Vegetable Servings

Sample Menu to Include 5 A Day

More than a decade ago the National Cancer Institute launched the Eat 5 A Day for Good Health program to move Americans closer to a cancer-fighting diet. Today the evidence is even stronger that a diet high in fruits and vegetables can help prevent cancer over a lifetime.

The sample menu on this page shows how to get 5 servings of fruits and vegetables without much fuss or expense. Fruit and vegetable serving sizes are smaller than most people imagine, which makes them easy additions to a meal or snack.

Breakfast: Usually do cereal? Slice a medium or half a large banana on top. Above all else, don’t forget your morning juice. Just 6 ounces of 100% fruit juice or low-sodium vegetable juice counts as a serving toward your 5 A Day.
Tally: 2 servings.

Midmorning snack: Unsweetened portable applesauce counts as a serving and is easy to snack on anywhere. Like those baby carrots? Eat just five or six baby carrots and you have another serving. A handful of dried fruit (1/4 cup) will do the trick too.
Tally: 3 servings.

Lunch: When you need a quick lunch, try ordering a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing, and feel your energy rise.
Tally: 5 servings.

Dinner: Even if you only have 5 minutes, dinner veggies are easy and delicious. Consider cooking canned or frozen peas or cauliflower in the microwave for a quick dinner side dish. Or, make a quick and delicious meal out of a microwave-cooked sweet potato with 1 teaspoon of butter, a splash of apple juice or squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. A ½ cup of berries counts as one serving.
Tally: 7 servings.

Dessert: Stock your freezer with 100% juice Popsicles or place ½ cup of berries, peaches, or other favourite fruit on low-fat frozen yogurt and you have added another serving to your day.
Daily total: 8 servings.