What's in a Cup?

Adults need 3 to 6 cups of fruits and vegetables every day for good health. To find out your specific recommended amount, visit www.mypyramid.gov.

What Counts as 1 Cup?

  • 2 medium carrots
  • 1 large tomato
  • 3 broccoli spears
  • 1 large ear of corn
  • 8 large strawberries
  • 1 small apple
  • 1 mango
  • 32 seedless grapes
  • 1 medium pear

What Counts as ½ Cup?

  • 10 string beans
  • 1 medium orange
  • 6 asparagus spears
  • 8 baby carrots
  • 6 canned peach slices (it is best to pick canned fruit packed in 100% fruit juice)

Other Ways to Get the Recommended Amount of Fruits or Vegetables:

  • Make a lunchtime side salad with 1 cup of raw, leafy greens
  • Snack on ¼ cup of dried fruit
  • Have ½ cup (4 ounces) of 100% fruit or vegetable juice with breakfast

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Download Free Materials

Download This Handout
Complete Handouts
Complete Toolbox Program
Adobe PDF Reader