Rainbow Rule for Fruits and Veggies

It’s recommended to eat at least five servings of fruits and vegetables daily.

This can be achieved by aiming for two servings of fruit and three servings of vegetables. One portion of fruit or vegetables is generally equivalent to 80g. 

Examples of servings:

Fruits: One medium-sized fruit (like an apple, banana, or orange), two small fruits (like plums or satsumas), or a fat slice of melon

Vegetables: 1 cup of raw or cooked vegetables, 1/2 cup of legumes, or 3 cups of leafy greens

Rainbow Rule: eat at least 3 colors daily

red: apples, strawberries, cherries, red peppers

orange: clems, carrots

yellow: lemon, banana, squash

green: leafy greens, green grapes, asparagus

blue: blueberries, blackberries, elderberries

purple: berries, grapes, cabbage, carrots, and eggplant

pink: watermelon, grapefruit, beets, pomegranates

Tips for meeting the recommendation:

• Add fruits and vegetables to every meal: Include them in your breakfast, lunch, dinner, and snacks

• Keep fresh, frozen, and canned options on hand: This makes it easier to add them to your meals

• Consider the “5 A Day” campaign: This public health campaign encourages people to eat at least five servings of fruits and vegetables daily

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