Healthy Children - February 2012


What Counts as a Cup?

One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Below shows simple ways to enjoy fruits and vegetable throughout the day, with corresponding cup amounts. See more examples of what counts as 1 cup or 1/2 cup of fruits and vegetables below.

1 cup: 1 small apple
½ cup: 1 small banana
½ cup: 1 cup of lettuce* and 1/2 cup of other vegetables
½ cup: 6 baby carrots
1 cup: 1/2 large sweet potato and 1/2 cup of green beans
½ cup: 16 grapes

*1 cup of lettuce counts as 1/2 cup of vegetables

In addition to fruits and vegetables, a healthful diet also includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.

More Examples - 1 cup
1 small apple
1 large banana
1 medium grapefruit
1 large orange
1 medium pear
1 small wedge watermelon
2 large or 3 medium plums
8 large strawberries
1 large bell pepper
1 medium potato
2 large stalks of celery
1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)
12 baby carrots
2 medium carrots
1 large sweet potato
1 large ear of corn
More Examples - ½ cup
1 snack container of applesauce (4oz)
16 grapes
1 medium cantaloupe wedge
½ medium grapefruit
4 large strawberries
5 broccoli florets
6 baby carrots
1 large plum
1 small box (1/4 cup) of raisins