Eat the Rainbow: Fruits & Vegetables

What are the benefits of fruits and vegetables?

  • Naturally low in calories, fat, saturated fat, and sodium
  • A good source of vitamins and minerals to keep your body functioning at its best.
  • High in fiber, which gives you a feeling of fullness, so you eat less!
  • The richest source of vitamins to keep your immune system operating at its best.
  • Eat a rainbow of colors to get the best variety of nutrients to stay healthy!

How much fruits and vegetables do you need?

  • Aim for two servings of fruit and 3 servings of vegetables.

What’s a serving size?

  • Serving sizes are now comparable to cups. One cup equals:
    • Fruit: 1 small apple, 1 large banana, 1 medium grapefruit
    • Vegetables: 12 baby carrots, 2 cups of raw greens, 1 large sweet potato

Quick Fact: People who eat plenty of fruits and vegetables as part of a healthy diet have a lower risk of many diseases, including stroke, type 2 diabetes, some cancer, heart disease, and high blood pressure.


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