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We’ve all been guilty, one too many times, of forgetting to eat our fruit and vegetables.

We’re here to remind you just how much you’re supposed to be having every single day because micronutrients are, yes, just as important as macronutrients.

According to the United States Department of Agriculture, the daily recommendation for vegetables is two and a half cups, and one to two cups for fruit. An easy way to break this down is to imagine it as half-cup portions. Try to add half a cup to each of your meals and snacks, and you’ll be set. Add fruits and veggies to smoothies, sandwiches, pastas, and wraps if you struggle eating them alone.

This Is What a Week’s Serving of Fruit and Vegetables Really Looks Like

If you’re still a little lost, the following photos will show you exactly what a week of eating the rainbow looks like — I did it, and so can you.


  • 5 large Medjool dates — 2 servings of fruit
  • Asian salad with arugula, kale, carrots, corn, and peas — 4 servings of vegetables
  • Bell peppers and tahini — 1 serving of vegetables


  • 2 oranges — 2 servings of fruit
  • Celery and peanut butter — 2 servings of vegetables
  • Avocado toast with mixed greens, pesto, and tomatoes — 3 servings of vegetables


  • Blueberries — 2 servings of fruit
  • Kale chips — 2 servings of vegetables
  • Spaghetti and meatballs with side salad — 3 servings of vegetables


  • Cherries — 2 servings of fruit
  • Cucumber and hummus — 2 servings of vegetables
  • Edamame — 3 servings of vegetables


  • Pineapple — 2 servings of fruit
  • Steamed cauliflower — 2 servings of vegetables
  • Kale and arugula salad with feta and turmeric dressing — 3 servings of vegetables


  • Mango — 2 servings of fruit
  • Broccoli — 2 servings of vegetables
  • Eggplant dip and pita chips — 3 servings of vegetables


  • Large banana — 2 servings of fruit
  • Caesar salad — 3 servings of vegetables
  • Carrots — 2 servings of vegetables


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