Recommended Intake for Fruit and Vegetable

Vegetables and fruits are essential in a diet due to their nutritional value. They are rich sources of important minerals and vitamins, and most have low fat content. The significant amount of fiber found in some vegetables and fruits helps in the prevention of some cancers and cardiovascular heart diseases. Fruits and vegetables also play a crucial role in weight management.

Recommended Servings

Research of the US Department of Agriculture and the National Cancer Institute showed that Americans do not meet the recommended daily vegetable and fruit servings. The Dietary Guidelines for Americans recommends 2 cups of fruit and 2 1/2 cups of vegetables (a total of nine servings) daily for a 2,000-calorie requirement. The suggested daily serving depends on the calorie requirements of each individual.

Intake of whole fruits, instead of fruit juices for a large portion of the recommended daily servings is advised to meet fiber needs of the body. To ensure sufficient nutrient intake from the five subgroups of vegetables, the USDA Food Guide recommends the following amounts for a 2,000-calorie requirement: starchy vegetables - 3 cups per week; orange vegetables - 2 cups per week; dark green vegetables - 3 cups per week; legumes (dry beans) - 3 cups per week; and other vegetables - 6 1/2 cups per week.

Increasing Vegetable and Fruit Intake

Placing vegetables and fruits where they are easily seen, such as at eye-level on refrigerator shelves and kitchen counters and tables, makes them more accessible. Keeping bottled and canned juices on hand makes them easily available for food preparation and on-the-go snacks.

Some fruits like grapes, bananas, apples, berries and raisins are quick and easy fruits to eat and can be used as replacement for the usual processed snacks. Having fresh fruits, vegetable or fruit juices, shakes, and smoothies as part of breakfast and as snacks is another way of incorporating them into the diet. For convenience sake it can be helpful to buy prepared produce like precut and frozen vegetables. Frozen and canned vegetables still have nutritional value like fresh vegetables with a greater ease of incorporating them into meals.

If vegetables at times seem boring or bland, add dressings, spices, sauces and little amounts of oils and fats. The nutritional value of fruits and vegetables can be maximized by using a wider variety of fruits and vegetables for salads and adding more vegetables to soups and other dishes.

Knowing what vegetables and fruits are in season helps to make them cost effective and ensure a greater quality. Vegetables and fruits are usually cheaper and have excellent nutritional qualities and flavor when they are in season.