Unfortunately, serving sizes can be hard to determine especially from country
to country, where produce size and dietary habits can greatly differ. (In fact,
one study, conducted by the International Agency for Research on Cancer, looked
at typical food servings in nine European countries and found as much as a sixfold
difference in size.) Appropriate servings can also vary depending on the gender,
age, size and activity level of an individual.
In order to monitor fruit
and vegetable intake, however, we need to try to measure it. The World Health
Organization recommends at least 400 grams of vegetables and fruits per day
or five servings of 80 grams each. (Tubers such as potatoes and cassava, however,
are not included in this recommendation.)
Comparing fruits and vegetables
to everyday items, like a light bulb or tennis ball, can give us a rough idea
of one serving size. A piece of fruit that fits inside your hand, or a helping
of cooked vegetables or raw, leafy greens similar to the size of your fist may
also be considered one serving size.
Still having a hard time figuring
out how many servings you are consuming? Aim to eat one fruit or vegetable at
least five times a day and youll probably hit the mark.
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