5 to 10 servings a day?
It's easier than you think!

You can download for free our Serving Chart. It is a perfect home checklist for healthy eating. Use it to learn all the equivalent portions for fruit and vegetable servings.

If you eat at least one fruit and one vegetable at each main meal, and at snack times, you'll get enough fruit and vegetable servings to meet your daily needs.

A "serving" means:

1 medium-sized fresh fruit or vegetable

60 ml (¼ cup) dried fruit

125 ml (½ cup) juice

125 ml (½ cup) fruit or vegetables (fresh, frozen or canned)

250 ml (1 cup) salad or uncooked green leafy vegetables, or 125 ml (½ cup) cooked green leafy vegetables

Fruits


Apple	1 medium
Apricot	3 fresh fruit
Avocado	½ fruit
Banana	1 medium
Blueberrie	125 ml, ½ t/c
Cantaloupe*	125 m, ½ t/c
Cherrie	20 fruits
Clementine	2 medium
Fig fresh	2 medium
Fruit juice	125 ml, ½ t/c
Grape	20 fruits
Grapefruit	½ fruit
Honeydew melon	125 ml, ½ t/c
Kiwi	1 large fruit
Lychee	10 fruits
Mango	125 ml, ½ t/c, ½ fruit
Orange	1 medium
Papaya	½ fruit
Peach, plum, nectarine	1 medium fruit
Pear	1 medium
Pineapple	125 mL, ½ t/c, 1 slice
Rasberrie	125 ml, ½ t/c
Strawberrie	125 ml, ½ t/c
Tomato	125 ml, ½ t/c
Watermelon	125 ml, ½ t/c

Vegetables


Asparagus	125 ml, ½ t/c, 6 spears
Bean green, yellow	125 ml, ½ t/c
Beet	125 ml, ½ t/c
Broccoli	125 ml, ½ t/c
Brussels sprout	125 ml, ½ t/c, 4 sprouts
Carrot	125 ml, ½ t/c, 1 large
Cauliflower	125 ml, ½ t/c, 4 flowerets
Celery	1 medium stalk
Chinese cabbage	125 ml, ½ t/c, cooked
Corn	1 ear, 125 ml, ½ t/c
Cucumber	125 ml, ½ t/c
Eggplant	125 ml, ½ t/c
Endive	250 ml, 1 t/c
Leek	125 ml, ½ t/c, ½ leek
Lettuce	250 ml, 1 t/c raw
Mushroom	125 ml, ½ t/c
Pepper	125 ml, ½ t/c, ½ medium
Potato	125 mL, ½ t/c, ½ medium
Snow peas	125 ml, ½ t/c
Spinach	250 ml, 1 t/c, raw
Squash	125 ml, ½ t/c
Sweet potato	125 m, ½ t/c
Turnip	125 ml, ½ t/c
Vegetable juice	125 ml, ½ t/c
Zucchini squash	125 ml, ½ t/c

Canada's Food Guide recommends eating at least 1 dark green and one orange vegetable
every day. Some orange coloured (*) fruit varieties may be substituted for an orange vegetable

Daily fruit and vegetable servings
recommended by Canada's Food Guide

Children
Ages 2-3	Ages 4-8	Ages 9-13
Boys and Girls

Adolescents
Ages 14-18
Women	Men

Adults
Ages 19-50		Ages 51 and +
Women	Men	Women	Men

Recommended servings

KIDS :	Girls	Boys
Ages 2-3	4	4
Ages 4-8	5	5
Ages 9-13	6	6

ADOLESCENTS :	Women	Men
Ages 14-18	7	8

ADULTS :	Women	Men
Ages 19-50	7-8	8-10
Ages 51 and +	7	7

5 to 10 servings a day? It's easier than you think!

Portions