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Serving size and portion control

Serving size and portion control:
What you need to know for the 5 A Day Challenge

How do know if you are eating 5 A DAY? You may be eating more than you think! The CHFS 5 A Day Challenge begins July 5 and ends August 8.

To track your fruit and vegetable intake for the 5 A Day Challenge, it's important to understand serving sizes. One serving is equal to:

  • 1 cup raw fruit or vegetable
  • 1 medium piece of fruit
  • 1/2 cup cooked or canned fruit or vegetable
  • 3/4 cup or 6 oz. 100 percent juice
  • 1/4 cup dried fruit

For those who don't carry around measuring and weighing devices, there are some easy visual comparisons to judge serving sizes.

One medium-size piece of fruit or one cup of raw vegetable is about the size of a tennis ball.

A half-cup of cooked or canned fruit or vegetables is about the size of half a tennis ball.

One-fourth cup of dried fruit is about the size of two walnut shells.

If you are already eating five servings of fruits and vegetables a day, challenge yourself to eat more. Five servings a day is just the minimum federal dietary recommendation for fruit and vegetable consumption. The optimal recommendation is nine servings a day.

How to tally your intake

Teams and individuals participating in the CHFS 5 A Day Challenge will keep track of daily fruit and vegetable servings using a tally form similar to the PAM forms used during the Get Moving CHFS! physical activity event.

Team members will fill out their 5 A Day tally forms each week and forward the forms to their team captains.

Team captains will tally all team members' weekly servings and turn in team tally forms to the Wellness Committee each week. The team goal is for each person to record at least 35 servings of fruits and vegetables a week for a team minimum total of 140.

Are you up to the challenge?

Eating at least five servings of fruits and vegetables each day:

  • Provides energy;
  • Makes you healthier;
  • Helps reduce the risk of disease and illness;
  • May reduce signs of aging; and
  • Helps achieve or maintian a healthy weight.

For more information please contact Elizabeth Fiehler at or attend the June 29 Lunch and Learn session at noon in the cafeteria conference room.


Last Updated 7/1/2005