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	Key Links   What's a Serving? Toddlers: 4 Servings a Day Children: 5-6 Servings a Day Teens: 7-8 Servings a Day   Adults: 7-10 Servings a Day   Adults Aged 51 and Over: 7 Servings a Day   MY Serving Fact Sheets     Take the "MY Fruit and Veggies" Challenge!     Order Campaign Material

TAKE THE “MY FRUIT & VEGGIES” CHALLENGE!

WHAT IS A SERVING?
Based on your age category and gender, there is a recommended number of daily servings for each of the four food groups.

A serving is:
1 medium-sized vegetable or fruit
250 ml (1 cup) of salad
125 ml (1/2 cup) raw, cooked, frozen or canned vegetables or fruit
125 ml (1/2 cup) juice
50 ml (1/4 cup) dried fruit

DO YOU EAT ENOUGH FRUIT AND VEGETABLES EACH DAY?
To find out, use the chart below, indicating the fruit and vegetable servings you eat in one day. It’s that easy! Don't forget to count fruit and vegetable servings hidden in dishes such as lasagna, spaghetti sauce, stir-fries and stews. Get your children involved and their enthusiasm will surprise you!

Remember that the best way to reach your goal is to eat fruit and vegetables at every meal and to supplement with snacks.

Here are the main recommendations:

• Eat a variety of foods
• Eat at least one dark green and one orange vegetable each day
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt
• Have vegetables and fruit more often than juice
• Make half of your grain products whole grain
• Drink skim, 1% or 2% milk each day
• Have meat alternatives such as beans, lentils and tofu often
• Eat at least 2 servings of fish each week
• Include a small amount of unsaturated fat (e.g., olive oil, canola oil) each day
• Drink water to quench your thirst
• Combine healthy eating and physical activity