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ABSTRACT
Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your
plate fruits and vegetables. Myplate.gov also supports that one-half the plate should be fruits and vegetables. Fruits and vegetables include a
Introduction avocado, corn, potatoes, and dried beans, are rich in starch,
Diets high in fruits and vegetables are widely recommended whereas sweet potatoes are mostly sucrose, not starch. Fruits
for their health-promoting properties. Fruits and vegetables (except bananas) and dark green vegetables contain little or
have historically held a place in dietary guidance because of no starch. Often, dietary guidance rules place fruit juices and
their concentrations of vitamins, especially vitamins C and potatoes in separate categories, because of dietary directives
A; minerals, especially electrolytes; and more recently phyto- to eat whole fruits and minimize consumption of foods high
chemicals, especially antioxidants. Additionally, fruits and in fat and sodium, i.e., French fries. The vegetable and fruit
vegetables are recommended as a source of dietary fiber. categories in the 2010 Dietary Guidelines for Americans (3)
Most countries have dietary recommendations that include are listed in Table 2. These categories are important, because
fruits and vegetables. Table 1 summarizes the recommenda- they drive policy for programs such as school lunch and
tions for 3 countries: Canada (1), the United Kingdom (2), other supplemental feeding programs.
and the United States (3). Although dietary recommenda- According to the Dietary Guidelines for Americans 2010,
tions have many similarities, different countries choose dif- nutrients of concern in the American diet include potassium,
ferent strategies to separate fruits and vegetables into groups. dietary fiber, calcium, and vitamin D. Energy density and in-
Orange fruits and vegetables are often high in carotenoids take are also important issues in the American diet. Fruits
and are placed in a separate category. Yet many dark green and vegetables are generally low in energy density and often
vegetables (i.e., spinach) are also high in carotenoids. Divid- are good sources of fiber and potassium, but the nutritional
ing fruit and vegetables into color categories makes sense contribution of standard servings of fruits and vegetables varies
for menu planning but does not correspond with nutrient widely (4). The content of phytochemicals, such as polypheno-
content. lics, also varies greatly (5) and is not listed in nutrient databases.
Certain fruits and vegetables are rich sources of vitamin We have provided a nutritional comparison of the 10
C, but these rich sources (citrus fruits, strawberries, green most commonly consumed fruits and vegetables (Table
peppers, white potatoes) are spread over many fruit and veg- 3). It should be noted that fruits and vegetables are often
etable categories. Other fruits and vegetables, including not consumed in the raw form but may be cooked, fried,
or combined with other ingredients prior to consumption.
1
Author disclosures: J. L. Slavin and B. Lloyd, no conflicts of interest. Thus, whereas a boiled potato is a nutrient-dense food, a
* To whom correspondence should be addressed. E-mail: jslavin@umn.edu. fried potato may contribute a substantial amount of fat
506 ã2012 American Society for Nutrition. Adv. Nutr. 3: 506–516, 2012; doi:10.3945/an.112.002154.
Table 1 National guide analyses: Canada, United Kingdom, United States
Canada United Kingdom United States
Name Canada’s Food Guide Eatwell Plate My Plate
Agency Health Canada Food Standards Agency/National USDA
Health Service
Number of food categories 4 5 6
Key messages 1. Eat at least one dark green Try to eat plenty of fruits Increase vegetable and fruit intake.
and one orange vegetable and vegetables Eat a variety of vegetables,
each day. especially dark-green, red, and
2. Enjoy vegetables and fruit orange vegetables and beans
prepared with little or no and peas.
added fat, sugar, or salt.
3. Have vegetables and fruit
more often than juice.
Units Servings, cups Portions (1 portion = 80 g) Servings, cups 1 cup raw leafy
1 cup = 250 mL vegetables = 84 g
Vegetable – 3 cups/d, 2400 kcal
Fruit – 2 cups/d, 2400 kcal
Vegetable and fruit 7–8 servings (adult) 5 portions/d (400 g/d) –
4–6 (children)
Vegetable One serving is: 1) 1 cup A portion is 80 g of these: 1 cup green salad; 1 baked potato;
(250 mL) of raw green leafy 1) 3 heaped tablespoons of 1/2 cup cooked broccoli; 1/2 cup
and sodium to the diet. Fiber concentrations range from 0.6 portions (women) (UK) and 4.7 servings (US) (Table 1).
to 5.1 g/serving and potassium concentrations range from Marriott et al. (6) examined intake of carbohydrates, includ-
76 to 468 mg/serving (Table 3). Bananas and potatoes, al- ing dietary fiber, in the NHANES data set. Dietary fiber in-
though technically belonging to different families, have take was particularly low in their analysis. With the
strikingly similar compositions for energy, fiber, and potas- exception of older women ($51 y), only 0–5% of individ-
sium per standard serving. A standard serving of iceberg lettuce uals in all other life stage groups had fiber intakes meeting
contains 8 kcal, whereas a potato contains 144 kcal and a ba- or exceeding the Adequate Intake (AI)4. Common serving
nana 105 kcal. Of course, iceberg lettuce is seldom eaten alone. sizes of fruits and vegetables contain 1–5 g of fiber. Most
Most estimates of fruit and vegetable consumption are
limited by disagreement on what constitutes a serving of
a fruit or vegetable. Mean fruit and vegetable intakes (serv- 4
Abbreviations used: AI, Adequate Intake; CHD, coronary heart disease; CVD, cardiovascular
ings/d) are 5.16 servings (Canada), 3.5 portions (men); 3.8 disease; IOM, Institute of Medicine; TDF, total dietary fiber.