11. Fruit per Day
Men and all adults 30 and under should shoot for 2 cups a day. Women over 30 should stick with 1 1/2 cups. What’s a “cup”? A small apple, a large banana, a medium pear, 8 big strawberries, or 1/2 cup of dried fruit. If you’re more active, you may be able to eat more since you’re burning the extra calories. Fruits have lots of nutrients that many people don’t get enough of, like vitamin C, potassium, fiber, and folic acid.
12. Vegetables per Day
You need more veggies than fruit: 2-3 cups a day, depending on your age and sex. Mix it up throughout the week with dark green (broccoli, spinach, kale), red and orange (tomatoes, red peppers, carrots, sweet potatoes), and starchy veggies (corn, potatoes, green peas), as well as beans, peas, and other vegetables (cabbage, onions, zucchini, cauliflower, mushrooms). Fresh, frozen, canned, or dried — raw or cooked — it all counts.