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”:
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Practically, how many fruit/vegetables correspond to 1 serving?
1 large (apple, pear, orange, kiwi; bellpepper, fennel)
3-4 medium vegetables (carrots, tomatoes, artichokes, courgette, onions)
2-3 medium fruit (tangerines, plums, apricots)
10/12 small (cherries, strawberries, mulberries, blackberries; radish).
For the Italian style:
fresh pasta: 100g
filled pasta: 125g
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):