Well Being Essentials

Fruits (fresh/dried), vegetables, nuts, juices or smoothy 5 a day

Fruits (fresh/dried), vegetables, nuts, juices or smoothy 5 a day

To maintain a balanced diet, it’s essential to understand serving sizes for various food groups, including fruits, vegetables, nuts, seeds, and beverages. Here’s a detailed guide to help you incorporate the recommended servings into your daily routine.

Fruits and Vegetables: 5 Servings a Day.
Non-Leafy Vegetables:
A serving size is typically ½ cup.

Leafy Vegetables:
– When raw, 1 cup per serving due to their light and airy nature.
– When cooked (sautéed, boiled, etc.), the serving size reduces to ½ cup.
  • Apple: 1 small apple (approximately 4 ounces)
  • Apple Sauce: ½ cup unsweetened
  • Pear, Orange, Peach, or Nectarine: 1 medium-sized fruit
  • Banana: 1 small banana (about 4 inches long)
  • Kiwifruit: 1 medium (3.5 ounces)
  • Avocado: ½ of a medium avocado
  • Grapefruit: ½ of a medium grapefruit (4 inches across)
  • Mango: ½ of a medium mango
  • Pineapple: ¼ of a medium pineapple
  • Blueberries: ¾ cup
  • Raspberries: 1 cup
  • Strawberries: 4 large strawberries (approximately 1.25 cups)
  • Cherries: 12 cherries
  • Grapes: 16 small grapes
  • Melon (Watermelon, Honeydew, Cantaloupe): ½-inch thick wedge or 1 cup of balls/cubed
Dried Fruits
Examples:
Currants, dates, sultanas, and figs.

Serving Size:
30 grams (counts as one fruit serving)

Consumption Tip:
Dried fruits should be eaten at mealtimes rather than as a between-meal snack to minimize the impact on dental health.


Serving Size:
About ¼ cup (60 ml), which should fit into the palm of your hand.

Nut Butters or Spreads:
One serving is equal to 2 tablespoons, approximately the size of your two thumbs.

Examples of One Ounce of Nuts:
  • 24 almonds
  • 18 medium cashews
  • 12 hazelnuts or filberts
  • 8 medium Brazil nuts
  • 12 macadamia nuts
  • 35 peanuts
  • 15 pecan halves
  • 14 walnut halves


  • Recommendation:
    Prefer not to consume processed fruit and vegetable juices and smoothies. If you do, limit them to a combined total of 150 ml per day, which counts as one portion of fruit serving.

    Tip:
    Consume them at mealtimes to reduce the impact on your teeth. You can also dilute 150 ml of fruit juice with water to lower sugar concentration.
    Concept:
    Mindful eating involves being intentional about what you put on your plate, from shopping to cooking, and most importantly, how much you serve yourself based on your hunger levels.
    Practice:
    Make conscious choices, appreciate your food with all your senses, and feel gratitude. Enjoy small meals by taking small bites, chewing thoroughly, and eating slowly.
    Benefit:
    Knowing that the type and amount of food you consume promotes good health allows you to enjoy your food more. For instance, savoring three cashews can be more satisfying and healthful than mindlessly eating an entire bag, which can lead to concerns about weight gain.
    Dr. Bushra Gul’s message:
    By understanding and following these serving sizes and mindful eating practices, you can maintain a balanced diet, enjoy your meals more, and support your overall health.