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

Updated on 7/28/2018 at 9:05 AM

POPSUGAR Photography | Hajar Larbah

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.

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.

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

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