Getting in Shape Guide

Home Eating Right Getting Enough of the Good Stuff

Fruit and Vegetable Basics

Fruits and vegetables look good, taste great and contain vitamins and minerals.

You can get your variety of fruits and vegetables in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.

Wash fresh fruits and vegetables thoroughly in water.

How Many Cups of Fruits and Vegetables Do You Need?

It depends on your age, gender, and activity level. See the appropriate table below.

Sedentary = being active for less than 30 minutes a day

Moderately Active = being active for 30 to 60 minutes a day
Active = being active for more than 60 minutes a day

Women
	Age	Fruits	Vegetables
Sedentary	19–30	2 cups	2½ cups
	31–50	1½ cups	2½ cups
	51+	1½ cups	2 cups
Moderately Active	19–50	2 cups	2½ cups
Moderately Active	51+	1½ cups	2½ cups
Active	19–50	2 cups	3 cups
Active	51+	2 cups	2½ cups

Men
	Age	Fruits	Vegetables
Sedentary	19–50	2 cups	3 cups
Sedentary	51+	2 cups	2½ cups
Moderately Active	19–30	2 cups	3½ cups
Moderately Active	31+	2 cups	3 cups
Active	19–30	2½ cups	4 cups
	31–50	2½ cups	3½ cups
	51+	2 cups	3 cups

Girls
	Age	Fruits	Vegetables
Sedentary	2–3	1 cup	1 cup
	4–8	1 cup	1½ cups
	9–13	1½ cup	2 cups
	14–18	1½ cup	2½ cups
Moderately Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2 cups
	14–18	2 cup	2½ cups
Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups

Boys
	Age	Fruits	Vegetables
Sedentary	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups
Moderately Active	2–3	1 cup	1 cup
	4–8	1½ cup	1½ cups
	9–13	1½ cup	2½ cups
	14–18	2 cup	3 cups
Active	2–3	1 cup	1 cup
	4–8	1½ cup	2 cups
	9–13	2 cup	2½ cups
	14–18	2½ cup	3½ cups