So what is a cup of fruit anyway?

In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.

Examples of 1 cup of fruit are the following:

1 small apple

1 large banana (8" long)

32 grapes

1 large orange

1 large peach

2 large plums

8 large strawberries

The following are examples of 1/2 cup of fruit:

4 ounces of applesauce

1/2 medium grapefruit (4' diameter)

16 grapes

1 small orange

1/2 cup of orange juice

1/4 cup of raisins (1 small box)

4 large strawberries

Here is a fruit recipe to enjoy!

Quick-Start Fruit Smoothie

(from the "It's All About Nutrition" kitchen)

1 apple (skin on)*

1 banana

1 kiwi

8-10 strawberries

1 cup of orange juice

1 cup of cranberry juice (100% juice)

1 cup of non-fat plain yogurt

*Wash skin of apple thoroughly, then cut in quarters. Add half the ingredients to a blender and blend until fine. Add remaining ingredients and blend until smooth.

Serve at your convenience. Keep unused portions refrigerated (may need to be reblended before serving).

Yield: approximately 40 ounces (5 - 1 cup servings)

This recipe provides vitamin C, potassium, fiber, folic acid, and calcium.

So what is a cup of vegetables anyway?

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

Examples of 1 cup of vegetables are the following:

2 cups of raw leafy greens such as spinach, romaine lettuce

1 cup of cooked greens such as kale, spinach, collards, mustard greens, turnip greens

1 cup of chopped broccoli

1 cup of baby carrots (about 12) or 2 medium carrots

1 cup of celery or 2 large stalks

1 cup of raw cucumber

1 cup of green peas

1 medium potato, baked

1 large sweet potato, baked

The following are examples of 1/2 cup of vegetables:

1 cup of raw leafy greens

6 baby carrots or 1 medium carrot

1/2 cup of cooked corn

1/2 cup of cooked green beans

1/2 cup of legumes (dry beans) such as cooked black, kidney, or pinto beans

1 small green or red pepper

1/2 cup of raw tomato or 1 small raw whole tomato

1/2 cup of tomato or vegetable juice

1/2 cup of raw zucchini

Here is a vegetable recipe to enjoy!

Italian Style Zucchini

(from the "It's All About Nutrition" kitchen)

2-3 medium zucchini, sliced

1 medium onion, diced

1 cup mushroom slices

1 tablespoon minced garlic

12 ounces pasta sauce, homemade or your favorite brand

1 teaspoon olive oil

parsley, basil, tarragon to taste

salsa (optional - for a more zesty flavor)

In a deep skillet, combine all ingredients and mix well.

Cover and cook at medium-high heat until tender. Do not overcook - zucchini should be firm to the touch.

Serves 4.