How Many Fruits and Vegetables Do You Need?

Know the Amounts You Need Each Day

1. Go to your chart. Choose your level of physical activity. Use these definitions to determine your lifestyle physical activity that is above the light activity of everyday life:

Less Active: You average less than 30 minutes a day.
Moderately Active: You average 30 to 60 minutes a day.
Active: You average more than 60 minutes a day.

2. Choose your age range. Your physical activity level and age determine how many calories you need each day and your calorie needs determine how many fruits and vegetables you should eat.

Women

Men

Girls

Boys

Find Your Balance

Becoming a healthier you isn't just about eating healthy  it's also about physical activity. Regular physical activity is important for your overall health and fitness.Here are some guidelines to follow:

• Adults should be physically active at a moderate intensity at least 30 minutes most days of the week.
• To prevent weight gain, adults should be physically active at least at a moderate intensity approximately 60 minutes most days of the week while not exceeding caloric requirements.
• Children and teenagers should be physically active for 60 minutes most days, or preferably all days of the week.
• For even greater health benefits, increase the time or intensity of your activity.

Consider this: If you use up your total daily calories on a few high-calorie items, chances are you won't get the full range of vitamins and nutrients your body needs to be healthy.To get all the nutrients you need, without consuming too many calories, you should choose foods that are packed with nutrients, but lower in calories, from each of the food groups. These foods include fruits and vegetables, whole grains, lean meats, and fat-free or low-fat milk and milk products.

Visit www.MyPyramid.gov for more information about a healthy diet.