13 Daily Servings Of Fruits, Veggies: Can It Be Done?

Fruits and vegetables are good for you. But many Americans are struggling with squeezing them into their diets.

Now the U.S. Department of Agriculture is recommending you double your daily intake to 13 servings a day, reported WCAU-TV in Philadelphia. Is this insanity, or can it be reasonably done?

Lisa Hark, a registered dietitian at the University of Pennsylvania, said that the reason for the change is to help fight the obesity epidemic in the United States and to ward off disease. Hark is the author of "Nutrition for Life."

"If you eat more fruits and vegetables, there will be less heart disease, diabetes, cancer and reduced blood pressure," Hark said.

But a serving size can be confusing. Even Hark admitted it is tough to figure out.

"My patient says, 'How many cups in an apple?'" Hark said.

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The recommendation is to eat three pieces of fruit a day -- which is the same as two cups. Remember, certain fruits -- such as bananas -- have more calories than others. One serving equals half a banana.

"Grapefruit has been touted (as a) weight loss promoter. There may be something in there," Hark said. "One-half grapefruit equals one serving."

Hark said that berries are a great source of antioxidants. One cup of berries is one serving.

When it comes to vegetables, Hark said you should mix them up so you don't get bored. Six to eight servings is the new recommendation. That really means 2½ cups.

Hark said vegetables are crucial for maintaining good health and preventing disease. She said you can get your entire recommended daily vitamin intake from vegetables.

"Dark green, leafy vegetables like spinach (have) iron and folate," Hark said. "One glass of carrot juice has 900 percent (of the) requirement for vitamin A and beta carotene -- 12 ounces counts as three servings of veggies for only 120 calories."

The salad bar is a great option for getting the right amount of vegetables in your diet. It's also a good way to fill up your stomach while keeping your calorie intake low.

But be careful of the dressing. It is often high in fat and calories. Hark said that you should drizzle your dressing or opt for oil and vinegar.

If you don't have the time to chop and slice, Hark said that frozen vegetables and fruits are just as nutritious and easy to prepare for the whole family.