The Healthy Programmer

Examples of Fruit/Vegetable Servings

These are examples of what counts as a single fruit or vegetable serving on the daily checklist (according to the UK’s National Health Service).^[198]

Green Vegetables

• 2 spears of broccoli

• 4 heaping tablespoons of kale

• 4 heaping tablespoons of spinach

• 4 heaping tablespoons of green beans

Cooked Vegetables

• 3 heaping tablespoons of carrots

• 3 heaping tablespoons of peas

• 3 heaping tablespoons of corn

Salad Vegetables

• 3 sticks of celery

• 5 slices of cucumber

• 1 medium-sized tomato

• 7 cherry tomatoes

Small Fruits

• 2 plums

• 2 kiwis

• 7 strawberries

• 14 cherries

Medium Fruits

• 1 apple

• 1 pear

• 1 banana

• 1 orange

Large Fruits

• 1/2 grapefruit

• 1 slice of papaya

• 1 large slice of pineapple

• 2 slices of mango

Beans

• 3 tablespoons of baked beans ...