Vegetables and Fruit

This food group is first on the list for a good reason – a diet rich in vegetables and fruit may help reduce the risk of many diseases including heart disease and some types of cancer. It’s no wonder this food group makes up the largest portion of the Food Guide serving recommendations. Not only are these foods typically low in fat and calories, they also provide many important nutrients including:

  • Carbohydrate
  • Fibre
  • Folate
  • Vitamin B6
  • Vitamin C
  • Vitamin A
  • Magnesium
  • Potassium

These nutrients work hard to ensure our bodies are working well (see the nutrient function chart), but they also work together with other compounds found in vegetables and fruit to provide us with overall health benefits. Choosing vegetables and fruit at every meal and snack helps ensure we’re getting the recommended daily servings.

 

Children
Teens
Adults
2-3
4-8
9-13
14 – 18 years
19-50 years
51+ years

Girls and Boys

Females

Males

Females

Males

Females

Males

Vegetables and Fruit

4

5

6

7

8

7-8

8-10

7

7

How much is a serving?

The vegetables and fruit group includes fresh, frozen, canned, dried or 100% vegetable or fruit juice.

One serving equals:

  • ½ cup (125 mL) frozen, canned or cooked vegetable or fruit
  • 1 cup (250 mL) raw lettuce or leafy greens
  • ½ cup (125 mL) 100% vegetable of fruit juice
  • 1 medium fresh fruit or vegetable (size of a tennis ball)