Part 2: Choose Your Fuel

Fruits & vegetables make up the biggest part of MyPlate.

Why should I eat fruits & vegetables?

1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

2. Fruits & vegetables contain water that helps you stay hydrated.

3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

Aim for variety

Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

•  ½ cup raw or cooked fruit

•  1 small banana, peach, or orange

•  1 large plum or 16 seedless grapes

•  ½ cup of chopped, cooked, or canned fruit

•  4 tablespoons or 1/4 cup of raisins, prunes or dates

•  ½ cup 100% fruit juice

Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

•  2 cups raw leafy vegetables

•  1 cup of other vegetables; cooked or chopped raw

•  1 cup 100% vegetable juice (choose juices less often)