How to determine the maximum healthy amount of vegetables and fruits in one serving.

Dietitians and health food experts set the serving size for most fruits and vegetables at the rate of one glass. But fruits and vegetables don't always fit well in a glass, and there are differences depending on the volume. Learn about approximate serving sizes for 10 different fruits and vegetables based on recommendations. Understanding these portion sizes will help you get the recommended amount of fruit and vegetables every day.1. One large banana

One large banana (about 20 cm in length) is equal to one serving of fruit. Bananas provide the body with the following substances:

· B vitamins

· Fibers

· Potassium

· Magnesium

· Vitamin C

One medium banana contains about 100 calories. This makes it perfect for an afternoon snack.

2. Eight large strawberries

If you eat eight large strawberries, you will get a daily portion of fruit. Strawberries are rich in vitamin C and low in calories. It also contains potassium. One serving of strawberries contains less than 50 calories.

Tip : add sliced strawberries to your Breakfast cereal to start your day right.

3. Two large plums

Two large plums are considered one serving of fruit and contain potassium and vitamin A. Plums are also a good source:

· Calcium

· Folic acid

· Magnesium's

· Vitamin K

· Vitamin C

A serving of two plums contains a couple of grams of fiber and about 70 calories, so they are great as a low-calorie morning snack.

4. 32 grapes

32 grapes should be considered as one portion of fruit. Grapes contain potassium, and this amount of berries contains less than 150 calories.

Tip Keep the grapes in the refrigerator and eat them as a refreshing snack.

5. Half a Cup of raisins

Raisins are similar to grapes, but without water, so the nutrients and calories are concentrated. It contains a lot of sugar, but in moderation it may well be part of a healthy diet. In addition to being a good source of fiber, raisins also contain:

· Antioxidants

· Calcium

· Iron

Half a Cup of raisins contains about 200 calories. Add the raisins to a bowl of oatmeal or other porridge.

6. One small Apple

One small Apple (slightly less than 8 cm in diameter) is considered a full-fledged portion of fruit. Apples contain:

· Fiber (about three grams)

· Potassium

· Minerals

· Vitamins

One small Apple contains about 75 calories. An Apple is a great snack that you can eat right away.

7. One peach

One whole peach (just under 8 cm in diameter) is also considered a portion of fruit. Peaches provide the body with the following substances:

· Folic acid

· Potassium

· Magnesium

· Niacin

· Vitamin A

One large peach contains about 70 calories. You can eat the peach immediately or use it as a snack, or add it to a fresh salad.

8. One glass of orange juice

Orange juice is an excellent source of vitamin C, folic acid, and potassium. One serving is one medium glass (approximately 250 ml) and contains 120 calories. Drink a glass of juice at Breakfast or lunch. Like most fruit juices, it can have a lot of calories depending on how much you drink, so be sure to keep an eye on the portion size.

9. Three heads of broccoli

Broccoli contains vitamins, minerals, fiber, and a number of antioxidants that can be good for your health. Three 13cm-long pieces of broccoli contain about 30 calories, so serve a generous portion of broccoli for dinner.

10. Two glasses of raw greens

Dark green leafy vegetable greens are rich in minerals, vitamins, fiber and are very low in calories. For example, two glasses of raw spinach contain just 14 calories. Use a variety of delicious dark greens as the base for a large amount of healthy salad.