Image for produce in schools articleAppropriate fruit and vegetable consumption is important for good nutritional health and appropriate weight maintenance. Given the number of Americans who are either overweight or obese, it is all the more important to encourage children and adults to consume the recommended daily amounts of fruits and vegetables.

Fruits and vegetables are a great low-calorie, low-fat source of vitamins, minerals, fiber, water, and other beneficial nutrients. The table below highlights the recommendations for fruit and vegetable consumption for children who get less than 30 minutes of moderate physical activity. If a child gets more activity than this, they may need more of the types of foods.

Fruits
Gender Age Daily Recommendation
Boys and girls 2-3 years old 1 cup (about 229 grams)
Boys and girls 4-8 years old 1 to 1-½ cups (about 229-345 grams)
Boys and girls 9-13 years old 1-½ cups (about 345 grams)
Girls 14-18 years old 1-½ cups (about 345 grams)
Boys 14-18 years old 2 cups (about 459 grams)
Vegetables
Gender Age Daily Recommendation
Boys and girls 2-3 years old 1 cup (about 229 grams)
Boys and girls 4-8 years old 1-½ cup (about 345 grams)
Girls 9-13 years old 2 cups (about 459 grams)
Boys 9-13 years old 2-½ cups (about 575 grams)
Girls 14-18 years old 2-½ cups (about 575 grams)
Boys 14-18 years old 3 cups (about 690 grams)

Here are examples of what is equal to one cup of fruit and vegetable, according to the USDA's Choose My Plate website:

  • Fruit
    • 1 small apple
    • 1 cup diced melon or melon balls
    • ½ cup dried fruit
    • 1 large orange
    • 8 large strawberries
  • Vegetables
    • 2 cups raw or 1 cup cooked leafy greens
    • 12 baby carrots
    • 1 cup chopped broccoli
    • 1 large tomato
    • 1 cup 100% vegetable juice