Dietary Guidelines for Americans

Recommended Daily Serving Amounts for Fruits and Vegetables

The Dietary Guidelines for Americans, which is jointly published by the USDA and the HHS (Health and Human Services), recommends the following number of servings of fruits and vegetables each day.  If you are physically active for more than 30 minutes a day refer to Appendix 6 & 7 of the Dietary Guidelines or simply use the CDC’s fruits and vegetables calculator www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html to find a specific recommendation for your gender, age and activity level.

Generally speaking 1 serving = ½ cup of cut-up fruits or veggies; 1 cup leafy greens; ¼ cup of dried fruit, ¾ cup (6 oz.) 100% fruit or vegetable juice.

       Gender                             Number of Servings

Girls and Women  Fruits   Veggies  Total Servings of F&V
2 yrs. - 3 yrs. 2 2 4
4 yrs. - 8 yrs. 2-3 3 5-6
9 yrs. - 13 yrs. 3 4 7
14 yrs. - 18 yrs. 3 5 8
19 yrs. - 30 yrs. 4 6 10
31 yrs. - 50 yrs. 3 6 9
51 yrs. and above 3  4  7
       
Boys and Men      
2 yrs. - 3 yrs. 2 2 4
4 yrs. - 8 yrs. 2-3 3 5-6
9 yrs. - 13 yrs. 3 5 8
14 yrs. - 50 yrs. 4 6 10
51 yrs. and above 4 5 9
       

NOTE: The USDA now uses total “cups” vs. “servings” for recommended daily amounts to help people visualize how much in total they should eat in a day. Our chart above translates their information into number of “servings” since we use the serving size reference when playing Raise Your Rainbow®.