Servings and Exercise
What Counts?
Examples of serving size — fruits & vegetables:
- One medium sized fruit (apple, orange, banana, pear, etc.)
- 1/2 cup raw, cooked, canned or frozen fruits or vegetables
- 3/4 cup (6 oz.) of 100% fruit or veggie juice
- 1/2 cup cut-up fruit
- 1 cup raw, leafy vegetables (lettuce, spinach)
- 1/4 cup dried fruit (raisins, apricots, mangoes, apples, etc.)
Examples of activity:
“Vigorous” exercise includes activities like jogging, running, fast cycling, aerobic classes, swimming laps, singles tennis and racquetball. These activities usually increase your heart rate, make you sweat and may cause you to breath faster or with more effort.
“Moderate” exercise includes activities such as brisk walking, gardening, slow cycling, dancing, doubles tennis or hard work around the house.
Water Counts!
Water is essential to daily living. It helps with body-temperature maintenance, is needed for your body to function properly and is vital to electrolyte balance. There are recommended amounts for normal activity:
Women: 8 glasses (64 oz) daily
Men: 12 glasses (96 oz) daily
Of course, with physical exercise, you need to replace the water you lose. Be sure to drink before, during and after exercise to avoid dehydration!
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