5 to 9 for better health

The National Cancer Institute’s nutrition program
recommends five to nine servings of fruits and vegetables for each of
us every day.

Children ages 2 to 6 need two fruits and three vegetables each day, for a total of five servings, according to Kathy Walsten, nutrition educator with Kansas State University Research and Extension.

Children over age 6, teenage girls and most women need three fruits plus four vegetables – seven servings a day, Walsten said.

Teenage boys and most men need nine servings: four fruits, plus five vegetables per day.

“Think there’s no way you can eat that many fruits and vegetables? You may be getting more servings than you think,” Walsten said.

Three-fourths cup of 100 percent fruit or vegetable juice counts as a serving. One medium-sized fruit, 1/2 cup of cut fruits or vegetables, and 1/4 cup dried fruit each count as a serving. One cup of leafy greens counts as a serving, too.


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