March 5-A-Day

Can eating fruits and vegetables help people to manage their weight? Research to Practice Series No. 1(PDF-244k)
The impact of eating fruits and vegetables on weight management has not been widely researched. This document will examine the evidence from available studies to determine whether eating fruits and vegetables can help with weight management.

The Importance of Fruits and Vegetables

• Why are fruits and vegetables important for my health?
• Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.
  
  U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.

• How many fruits and vegetables should be eaten daily for good health?
• Your daily fruit and vegetable needs depend on your calorie needs. Your calorie needs are determined by your age, sex, and physical activity level. Visit How Many Fruits and Vegetables Do You Need?
  
  To learn more about an overall healthy eating plan that includes the appropriate calories and the recommended amounts of fruits and vegetable that you need, visit MyPyramid.govand enter your age, sex, and activity level into the My Pyramid Plan.

One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

The chart below shows simple ways to enjoy fruits and vegetable throughout the day, with corresponding cup amounts. Click here to see more examples of what counts as 1 cup or 1/2 cup of fruits and vegetables.

	1 cup 1/2 cup 1 small apple 1 small banana
	1 cup 1/2 cup 1 cup of lettuce* and 1/2 cup of other vegetables 6 baby carrots
	1 cup 1/2 cup 1/2 large sweet potato and 1/2 cup of green beans 16 grapes

*1 cup of lettuce counts as 1/2 cup of vegetables

In addition to fruits and vegetables, a healthful diet also includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.

EXAMPLES OF 1 CUP 1 small apple 1 large banana 1 medium grapefruit

1 large orange 1 medium pear 1 small wedge watermelon

2 large or 3 medium plums 8 large strawberries 1 large bell pepper

1 medium potato 2 large stalks of celery 1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

12 baby carrots (or 2 medium carrots) 1 large sweet potato 1 large ear of corn

EXAMPLES OF 1/2 CUP 1 snack container of applesauce (4oz) 16 grapes 1 medium cantaloupe wedge

1/2 medium grapefruit 4 large strawberries 5 broccoli florets

6 baby carrots 1 large plum 1 small box (1/4 cup) of raisins

For more information about the importance of Fruits and Vegetables go to the fruitandveggiesmatter.gov