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Fruits and veggies are low in calories and packed with nutrients. Fresh, frozen, or canned – they all count! Add fruits and veggies to your meals and snacks.

The more, the better!

Fruits and vegetables help prevent diseases and have lots of fiber to keep you feeling full on the good stuff! Replace sugary, salty, fried and fast foods with fresh fruits and veggies whenever you can (this also includes processed foods like white bread, processed meats like cold cuts, and many pre-packaged foods). You can never have too many, so aim for around 9-11 servings a day or more.

If you’re eating canned fruit or vegetables, make sure fruit is packed in its own juice, and that vegetables have no added salt.

How many servings of fruits and veggies are you getting? One serving is equal to:

  • 1/2 cup chopped fruits or vegetables
  • 1 medium piece of fruit (the size of a tennis ball)
  • ¼ cup dried fruit
  • ¾ cup vegetable juice
  • ½ cup 100% fruit juice
  • 1 cup leafy green vegetables

Find fun, family-friendly recipes at www.mass.gov/massinmotion/chopchop.

Stock up

Save money by buying fruits and veggies while they’re in season and freeze extras for later! See what fruits and vegetables are in season and visit your local farmer’s market.

Find out more about healthy foods for you and your family .


This information is provided by the Department of Public Health.