Nutrition authorities across the globe agree: a diet full of fruits and vegetables is key to maintaining good health. While requirements may vary from country to country, the World Health Organization recommends consuming three to five servings of fruits and vegetables per day.¹⁶

Not sure what constitutes a serving size? Comparing fruits and vegetables to everyday items, like a tennis ball, can give us a rough idea of one serving size.

A piece of fruit that fits inside your hand, or a helping of cooked vegetables or raw, leafy greens similar to the size of your fist may also be considered one serving size.¹⁷

Still unsure about what a serving size is? Here are some additional examples:

• 1 medium-size fruit¹
• 4 oz. (120 ml) of 100% fruit or vegetable juice¹
• 1/2 cup (120g) fresh, frozen or canned fruit (if in 100% juice) or vegetables¹
• 1 cup (200g) leafy greens¹
• 1/2 cup (120g) peas or beans - cooked dry, frozen or canned¹
• 1/4 cup (60g) dried fruit ¹⁸
  
  

Getting the suggested amounts into your diet can be difficult. Here are some suggestions to help you add fruit into every meal:

Tips for adults:

• Looking for a fun appetizer when you entertain? Try making spears of fruit by attaching strawberries, grapes, melon slices or pineapple chunks onto small skewers.
• Drink 100% fruit juice.
• Round out your dinner with a soothing orange at the end of the meal.
• Dip apple slices or melon cubes in yogurt.
• Freeze grapes for a refreshing treat.
• Add citrus fruits and berries to your favorite salad.
• Keep pieces of fruit at your desk so that a healthy snack is always within reach.
• Need a quick snack? Whip up a fresh frozen fruit smoothie made with whole fruit, ice cubes, juice and yogurt.
• Make your own trail mix with cereal, dried fruits and nuts.

 

Tips for kids:

• Top off a bowl of cereal with a smiling face from sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
• Let your kids create their own concoctions by blending 100 percent fruit juices to create a new juice. Try mixing pineapple, orange, grapefruit or other fruit juices. Add a slice of lemon or lime as a garnish.
• Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes and berries.
• Leave a basket of fruit on your kitchen counter. Kids are more likely to eat what they can see.

 

Raspberries come in more than 6 different colours.