So, how big is a serving?
Keep it handy
Tips and Tricks
Summer Fruit Salad with Lime and Mint
It's no secret that fruit and vegetables are nutritious and healthy, not to mention very delicious. Follow the 5-a-day - eat a minimum of 5 servings of fruit and veggies a day.
One serving of vegetables is equal to one cup of raw leafy greens, half a cup of cooked or chopped raw vegetables, or three-quarters of a cup of vegetable juice.
One serving of fruit is equal to one medium whole fruit; half a cup chopped, cooked, or canned fruit, a quarter cup of dried fruit, or three-quarters of a cup of fruit juice.
What does a cup of fruit look like anyway? Use these three quick references to eyeball some basic serving sizes:
- ¼ cup = 1 large egg
- ½ cup = 1 fist
- 1 cup = 1 baseball
- 1 medium fruit = 1 tennis ball
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- A basket of fruit on the dining table or cut fruits and veggies in the fridge
- Keep dried fruits handy in the pantry
- Stash 100% fruit and vegetable juice in the fridge, ready to drink.
- Buy ready-to-eat, pre-packaged veggies that can be popped in the microwave to steam and are ready to serve in just minutes.
- Pre-washed salad mixes also save time and energy
- Mix it up - add artichoke hearts to salads, or sautéing broccoli along with zucchini, summer squash and red onions for a fragrant addition to your meat and potatoes meal.
Tips and Tricks
- Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit
- Snack on raw vegetables or fruits instead of chips or pretzels
- Use chunky salsa instead of thick, creamy snack dips
- Add frozen veggies to any pasta dish
- Dried fruit is just as portable as potato chips
- When cooking vegetables, make 2-3 times more than you need and store the extra for tomorrow
- Add vegetables to canned and quick-serve soups
- Frozen fruit and veggies are nearly as healthy as fresh and only take minutes to prepare
- Combine fruit with your main meal courses. Raisins, apple slices and mandarin segments add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken
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Summer Fruit Salad with Lime and Mint
This healthy summer recipe helps you get your daily 5 serves of fruit and veggies.
Ingredients
1 honeydew melon
3/4 cup fresh raspberries
3/4 cup fresh blackberries or blueberries
1 lime
6 fresh mint leaves, shredded
Method
1. Quarter melon and remove seeds. Using a thin, sharp knife, remove the skin from the melon quarters. Cut each quarter crosswise into 1/2-inch-thick slices and place in a medium-serving bowl. Scatter raspberries and blackberries over the top.
2. Grate the lime zest (green part only). You should have about 1 teaspoon. Scatter the zest over the fruit and squeeze the limejuice over the top. Scatter mint leaves over the top and serve.
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