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Feature Articles: Eating Well Dietary Guidelines for Americans Increasing Intake of Fruits and VegetablesGreta Hopke, RD., Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist, Ellen Schuster, MS, RD, Associate State Nutrition Specialist, University of Missouri Extension |
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One of the nine topic areas covered by the 2005 Dietary
Guidelines for Americans calls for an increase in fruit and
vegetable intake for increased health and reduced risk of
chronic disease. A diet rich in fruits and vegetables helps
decrease the risk of diseases such as stroke, other
cardiovascular diseases, type 2 Diabetes, and some cancers.
The Dietary Guidelines recommend 4 1/2 cups (9 servings) of fruits and vegetables for a 2,000-calorie diet. Below are recommended amounts of fruits and vegetables for different calorie levels.
Fruits and vegetables (combined):
- 1,600 calorie diet = 3 1/2 cups (7 servings)
- 1,800 calorie diet = 4 cups (8 servings)
- 2,000 calorie diet = 4 1/2 cups (9 servings)
- 2,200 & 2,400 calorie diets = 5 cups (10 servings)
- 2,600 calorie diet = 5 1/2 cups (11 servings)
| Calorie level | 1,600 calories | 1,800 calories | 2,000 calories | 2,200 or 2,400 calories |
2,600 calories |
| Fruit | 1 1/2 cups (3 servings) |
1 1/2 cups (3 servings) |
2 cups (4 servings) |
2 cups (4 servings) |
2 cups (4 servings) |
| Vegetable | 2 cups (4 servings) |
2 1/2 cups (5 servings) |
2 1/2 cups (5 servings) |
3 cups (6 servings) |
3 1/2 cups (7 servings) |
| Dark green | 2 cups/wk | 3 cups/wk | 3 cups/wk | 3 cups/wk | 3 cups/wk |
| Orange | 1 1/2 cups/wk | 2 cups/wk | 2 cups/wk | 2 cups/wk | 2 1/2 cups/wk |
| Legumes | 2 1/2 cups/wk | 3 cups/wk | 3 cups/wk | 3 cups/wk | 3 1/2 cups/wk |
| Starchy | 2 1/2 cups/wk | 3 cups/wk | 3 cups/wk | 6 cups/wk | 7 cups/wk |
| Other veg. | 5 1/2 cups/wk | 6 1/2 cups/wk | 6 1/2 cups/wk | 7 cups/wk | 8 1/2 cups/wk |
Adapted from Dietary Guidelines for Americans, 2005, U.S. Department of Health and Human Services and U.S. Department of Agriculture, January 2005.
Last update: Friday, September 12, 2008
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