What counts as a serving?

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Everybody knows that a healthy diet includes at least five servings of fruits and vegetables every day. This general tip, in addition to being healthy and adequate, also introduces many different flavors that can please all palates, thanks to the enormous variety of fruit and vegetable products from our planet.

Let’s clear up the meaning of the word “serving”.

First of all, it generally means raw food, already cleaned and without seeds, pits and stalks: ready to eat.

Here is a small table that can help us understand how many grams of food we are talking about when we use the word “serving”:

servings grams

The source, and for American metric system unit: link.

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Practically, how many fruit/vegetables correspond to 1 serving?
1 large (apple, pear, orange, kiwi; bellpepper, fennel)
serving fruit 01
3-4 medium vegetables (carrots, tomatoes, artichokes, courgette, onions)
2-3 medium fruit (tangerines, plums, apricots)
serving fruit 02
10/12 small (cherries, strawberries, mulberries, blackberries; radish).
serving fruit 03


For the Italian style:
fresh pasta: 100g
filled pasta: 125g
lasagna: 250g
gnocchi: 150g

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And how many portions of which foods we should eat every day? The amounts vary depending on the calories that you want and / or need to take. The following table gives an idea of ​​it (NB: not including fat):

Servings calories


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