Eat 10 or More Servings of Fruits and Vegetables Each Day

November 18

You’ve probably heard of the USDA food pyramid guidelines that suggest “five to seven servings per day of fruits and vegetables.” That strangely misleading guideline sounds like it means that seven is the upper limit recommended, but that is not the case. Frankly, that’s just a lame government bureaucracy trying to confuse you, and trying to keep the meat and dairy lobbies satisfied by not overemphasizing the healthiest of foods—fruits and vegetables. There is nothing unhealthy about having eight or ten or even twelve or more servings of fruits and vegetables per day.

As long as your overall caloric intake is not excessive, you will help yourself lose weight and stay healthy if you shoot for ten or more servings of fruits and vegetables per day—a goal that even the USDA will endorse, if you press them.

Eating an abundant amount of fruits and vegetables will ensure you don’t succumb to unhealthy cravings of sugar or fat-laden snacks.

Start each day with a glass of juice, a piece of fruit or a warm vegetable. Choose sliced fruit rather than chips or cookies for your morning snack. Pile lettuce leaves and tomato slices on your meat sandwiches for lunch. Enjoy slices of avocado with a half piece of pita bread or eat an apple before going out to dinner, this will help to keep you from filling up on bread prior to eating your meal.

Did you know that eating fruit helps to keep your breath fresher? Fruits help your saliva glands work at optimum condition, keeping your mouth fresh and sweet smelling.

For the best possible results make sure your diet includes these densely nutritious vegetables: sweet potatoes, carrots, broccoli, eggplant, garlic, onion, asparagus, peppers, tomatoes, and greens.

By replacing high calorie snacks with fruits and vegetables, you’ll lose weight faster, boost your immune system quicker, and feel stronger and healthier. Just 10 veggies a day.

Start a discussion by adding a comment below:

~ Karen Ficarelli

- One-on-One Fitness Phone Consultation with Karen Ficarelli

- Visit me on Facebook -

- Follow F4H on Twitter -

- Follow me on Twitter -

Black Flexfit Embroidered Hat      White Bella Sports Bra      Black Bella Sports Bra

Black Tank Top                  Pink Tank Top                  Black Bella Leggings

Posted In: Nutrition


  1. Great Post Doll!

    Veggies and Fruits are so important for a healthy, in shape body :) I really enjoy your posts!

    Keep up the great work :)


  2. Kris | on 11/18/2009 at 11:41 am
  3. Good article but we can a huge step further for nutrition. A 3oz daily serving of Sozo is equal to 20 servings of raw fruits and vegetables and is only 63 calories. Check it out

  4. Donnie Keller on 11/22/2009 at 6:01 pm
  5. Thanks for details. Sound good.
    I am just thinking of 10 servings is it for young people.
    There is age range for food per serving.
    Please let me know. My range age is between 50-55.

  6. MaryLou on 05/29/2011 at 1:22 pm
  7. Good point! I have been trying to hit the USDA recommendations daily, and as time has gone on I’ve started to crave eating more fruit and veg, but have for some reason held myself back. Will try to just let my body tell me what I want now and eat more fruit and veg if it wants it. :)

  8. Corinne on 08/04/2011 at 5:45 am

Follow Fitness4Her™

Fitness Phone Consultations