Popsugar Health & Fitness Fruits Full Week of Fruits and Vegetables This Is What a Week's Serving of Fruit and Vegetables Really Looks Like 11 July 2018 by Hajar Larbah Image Source: 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. Related: How Much Fruit Should You Actually Eat in a Day? Here's What a Dietitian Says Monday Image Source: POPSUGAR Photography / Hajar Larbah 5 large Medjool dates — 2 servings of fruit Asian salad with rocket, kale, carrots, corn, and peas — 4 servings of vegetables Bell peppers and tahini — 1 serving of vegetables Related: Trying to Lose Weight but Love Sugar? You've Gotta See These Comparison Photos 1 / 7 Tuesday Image Source: POPSUGAR Photography / Hajar Larbah 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 2 / 7 Wednesday Image Source: POPSUGAR Photography / Hajar Larbah Blueberries — 2 servings of fruit Kale chips — 2 servings of vegetables Spaghetti and meatballs with side salad — 3 servings of vegetables 3 / 7 Thursday Image Source: POPSUGAR Photography / Hajar Larbah Cherries — 2 servings of fruit Cucumber and hummus — 2 servings of vegetables Edamame — 3 servings of vegetables 4 / 7 Friday Image Source: POPSUGAR Photography / Hajar Larbah Pineapple — 2 servings of fruit Steamed cauliflower — 2 servings of vegetables Kale and rocket salad with feta and turmeric dressing — 3 servings of vegetables 5 / 7 Saturday Image Source: POPSUGAR Photography / Hajar Larbah Mango — 2 servings of fruit Broccoli — 2 servings of vegetables Aubergine dip and pita chips — 3 servings of vegetables 6 / 7 Sunday Image Source: POPSUGAR Photography / Hajar Larbah Large banana — 2 servings of fruit Caesar salad — 3 servings of vegetables Carrots — 2 servings of vegetables 7 / 7 FruitsVegetablesHealthy LivingHealthy Eating Tips