Recommended Servings 

According to Canada’s Food Guide Adults aged 19 + should be eating 7-10 servings of vegetables and fruit a day:

Males aged 19-50 years, should consume 8-10 servings 

Females aged 19-50 years, should consume 7-8 servings

Males and Females 51+ 7 servings

Maintaining a healthy balance of all 4 food groups every day, will provide your body with the daily recommended vitamins, minerals and other nutrients.  Reduce your risk of obesity, and contribute to your overall health and well being.  

Your Daily Consumption of Vegetables and Fruit should contain;

spinachAt least one DARK GREEN vegetable:  Dark greens such as broccoli, romaine lettuce or spinach.  



Butternut squashOne ORANGE VEGETABLE each day:  Vegetables such as carrots, sweet potatoes, or winter squash.



Enjoy Vegetables and Fruit prepared with little or no added fat, sugar or salt. Preparing them fresh, steamed, baked or stir-fried increases their nutrient value.  


What’s in a Serving?

What is a serving of Vegetables or Fruit?  How much do you need?  How big is a serving?  Here are some helpful hints to your serving sizes for Vegetables and Fruit.   

1 Serving =  

  • 1/2 cup of  fresh, frozen or canned vegetable or fruit or 100% juice
  • 1 cup leafy raw vegetables or salad
  • 1 piece of fruit.

Here are 3 Examples of 1 Serving of a Fruit: 

  • 1 medium banana
  • 6 strawberries
  • 1 medium apple

bananas                    strawberries                      apple

Here are 3 Examples of 1 Serving of Vegetables:

  • 1/2 cup of broccoli
  • 1/2 of a baked sweet potato
  • 1 ear/cob of corn

broccoli                     sweet potato                          cob of corn


An easy reminder to ensure you have enough vegetables and fruit everyday is to fill half your plate at every meal with fruits and vegetables.  For more information, fresh ideas recipes and tips visit the Half Your Plate website.