University of Iowa Health Science Relations and
Mindy Fretz, R.D., L.D.
First Published: November 2000
Last Revised: December 2003
Peer Review Status: Internally Peer Reviewed

Fruits and vegetables play a vital role in a well-balanced diet, but most of us aren't eating the recommended 5 to 10 servings per day, said Mindy Fretz, an outpatient dietitian with University of Iowa Health Care.

The average American consumes only three servings of fruits and vegetables per day. The U.S. Department of Agriculture Food Pyramid recommends three to five servings of vegetables and two to four servings of fruits per day. Eating just the minimum number of these servings adds up to what is called the "five-a-day." Fewer than 15 percent of Americans eat the minimum five servings of fruits and vegetables a day.

"It is important to eat according to the Food Guide Pyramid in order to get all the proper nutrients," Fretz said. "Most of us need to push ourselves to better fit in at least the minimum of five servings of fruits and vegetables."

Fruits and vegetables are naturally high in fiber and provide essential vitamins, minerals and antioxidants. Incorporating the proper amounts of fruits and vegetables to get a balanced diet can be easy when you make a conscious effort.

"Increase the intake of fruits and vegetables into the diet slowly," Fretz said. "This helps you to not waste food and become overwhelmed."

Start by adding a serving at breakfast and then slowly add servings of fruits and vegetables at lunch and dinner. A glass of juice or whole pieces of fruit, such as apples or bananas, are easy ways to incorporate a serving without much effort, Fretz said.

"A serving of chopped fruit or vegetables is a half-cup, which is about the size of a light bulb. A serving of a whole piece of fruit is about the size of a tennis ball," Fretz said. "A leafy vegetable serving is one cup, which is the size of a woman's fist or a tennis ball. Six ounces of juice is another way to get in a serving."

Dried fruit, such as raisins, is a good way to fulfill part of the daily requirements. Dried and whole fruits are easy because they are portable and can be eaten at any time of the day.

"Dried fruits are very concentrated and dense," Fretz said. "One-fourth of a cup of dried fruit fulfills a serving, where a half-cup is sufficient for chopped fruit."

Buying fruits and vegetables in season at different levels of ripeness, as well as putting the foods you want on your grocery list, are other easy ways to make sure there is a constant supply of fruits and vegetables. A trip to your local farmers' market can be a fun way to get your "five-a-day" and support your local producers, Fretz said.

"Any of these changes people make in their diet over time is helpful in the long run," she noted.