May 10, 2023
2 minute read

How to eat 5 cups of daily fruits & vegetables—and why you should

If your brain automatically jumps to “5 a day” when you’re thinking about how many fruits and veggies you should eat, you’re not alone. Dietary guidelines say adults should have 1.5-2 cups of fruits and 2-3 cups of vegetables daily, totally 5 cups a day. That’s a tall order, but it’s achievable. Read on to find out more about why—and how—you should shoot for 5 cups of produce each day.

Here’s why you should eat more daily fruits and vegetables

Eating your 5-a-day helps provide your body with vitamins, minerals, fiber, and other nutrients. These all work together to support a health immune system and prevent many diseases and ailments. In fact, eating well can help prevent obesity, type 2 diabetes, cardiovascular diseases, and some cancers. Not to mention: a healthy diet can help you maintain a healthy gut and digestive system.

In addition to helping you stay healthy, a diet with lots of fruits and vegetables can help make it easier to maintain a healthy weight. That’s because they are often low in fat and calories (as long as you aren’t regularly frying, battering, or cooking them in lots of oils).

What counts towards daily fruits and vegetables?

Fresh, dried, canned or frozen: it all counts towards your daily portions. Juice and smoothies only count as 1 of your total portions, though, because sugars are released when fruits are blended or juiced. You also can lose some of the fiber if pulp is separated out.

Eating more fruits

Eating enough fruit in a day (1.5 – 2 servings) doesn’t mean you have to have a banana or apple everyday for breakfast. Try varying your fruits, and preparation, to get to your daily dose.

Each of these counts as 1 portion of fruit you need per day:

  • 2 kiwis
  • 7 strawberries
  • 1 apple
  • ½ grapefruit
  • 1 slice of melon
  • 2 slices of mango
  • 1 heaped tablespoon of raisins
  • 2 dried figs
  • 1 handful or dried bananas
  • 2 canned peach halves
  • 2 handfuls of frozen blueberries

Vegetables

If you don’t like salads and cauliflower, don’t worry. There are a lot of options when it comes to getting your daily dose of vegetables (2-3 cups).

Each of these options count as 1 portion of vegetable you need per day:

  • 2 broccoli spears
  • 4 heaped tablespoons of spring greens
  • 3 heaped tablespoons of cooked, canned, or frozen carrots, peas, or corn
  • 3 celery sticks
  • 1 medium tomato
  • 3 heaped tablespoons of kidney beans or chickpeas

These are tasty, but don’t count towards your 5-a-day

Potatoes, yams, cassava, and plantain are delicious sides and can be cooked in a variety of ways. Unfortunately, they are considered “starchy foods” and don’t count towards your daily servings of fruit and vegetables.

While they don’t count towards your fruits and vegetables, they can count towards your diet in the “starchy” category. Think breads, pastas, or rice.

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Attention: This website is operated by HealthMarkets Insurance Agency, Inc. and is not the Health Insurance Marketplace® website. HealthMarkets Insurance Agency, Inc. is licensed as an insurance agency in all 50 states and DC. Not all agents are licensed to sell all products. Service and product availability varies by state. Sales agents may be compensated based on a consumer’s enrollment in an insurance plan. No obligation to enroll. Agent cannot provide tax or legal advice. Contact your tax or legal professional to discuss details regarding your individual business circumstances. Our quoting tool is provided for your information only. All quotes are estimates and are not final until consumer is enrolled. Medicare has neither reviewed nor endorsed this information.

HealthMarkets Insurance Agency offers the opportunity to enroll in either QHPs or off-Marketplace coverage. Please visit HealthCare.gov for information on the benefits of enrolling in a QHP. Off-Marketplace coverage is not eligible for the cost savings offered for coverage through the Marketplaces.

This information is not a complete description of benefits. Call the Plan’s customer service phone number for more information.

49702-HM-0523

© 2023 HealthMarkets Insurance Agency. All rights reserved.

* Medicare Advantage, Medicare Supplemental Insurance, and Part D options can be explored.

We do not offer every plan available in your area. Any information we provide is limited to those plans we do offer in your area. Please contact Medicare.gov, 1-800-MEDICARE, or your local State Health Insurance Program to get information on all of your options.

To send a complaint to Medicare, call 1-800-MEDICARE (TTY users should call 1- 877-486-2048), 24 hours a day/7 days a week). If your complaint involves a broker or agent, be sure to include the name of the person when filing your grievance.

Attention: This website is operated by HealthMarkets Insurance Agency, Inc. and is not the Health Insurance Marketplace® website. HealthMarkets Insurance Agency, Inc. is licensed as an insurance agency in all 50 states and DC. Not all agents are licensed to sell all products. Service and product availability varies by state. Sales agents may be compensated based on a consumer’s enrollment in an insurance plan. No obligation to enroll. Agent cannot provide tax or legal advice. Contact your tax or legal professional to discuss details regarding your individual business circumstances. Our quoting tool is provided for your information only. All quotes are estimates and are not final until consumer is enrolled. Medicare has neither reviewed nor endorsed this information.

HealthMarkets Insurance Agency offers the opportunity to enroll in either QHPs or off-Marketplace coverage. Please visit HealthCare.gov for information on the benefits of enrolling in a QHP. Off-Marketplace coverage is not eligible for the cost savings offered for coverage through the Marketplaces.

This information is not a complete description of benefits. Call the Plan’s customer service phone number for more information.

49702-HM-0523

© 2023 HealthMarkets Insurance Agency. All rights reserved.

* Medicare Advantage, Medicare Supplemental Insurance, and Part D options can be explored.

We do not offer every plan available in your area. Any information we provide is limited to those plans we do offer in your area. Please contact Medicare.gov, 1-800-MEDICARE, or your local State Health Insurance Program to get information on all of your options.

To send a complaint to Medicare, call 1-800-MEDICARE (TTY users should call 1- 877-486-2048), 24 hours a day/7 days a week). If your complaint involves a broker or agent, be sure to include the name of the person when filing your grievance.

Attention: This website is operated by HealthMarkets Insurance Agency, Inc. and is not the Health Insurance Marketplace® website. HealthMarkets Insurance Agency, Inc. is licensed as an insurance agency in all 50 states and DC. Not all agents are licensed to sell all products. Service and product availability varies by state. Sales agents may be compensated based on a consumer’s enrollment in an insurance plan. No obligation to enroll. Agent cannot provide tax or legal advice. Contact your tax or legal professional to discuss details regarding your individual business circumstances. Our quoting tool is provided for your information only. All quotes are estimates and are not final until consumer is enrolled. Medicare has neither reviewed nor endorsed this information.

HealthMarkets Insurance Agency offers the opportunity to enroll in either QHPs or off-Marketplace coverage. Please visit HealthCare.gov for information on the benefits of enrolling in a QHP. Off-Marketplace coverage is not eligible for the cost savings offered for coverage through the Marketplaces.

This information is not a complete description of benefits. Call the Plan’s customer service phone number for more information.

49702-HM-0523