Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily.
Fruits such as apples, oranges, bananas, and pears – 1 medium-sized piece
Raw, cooked, canned, or frozen vegetables -1/2 cup
Cut fruit -1/2 cup
Raw leafy vegetables such as lettuce and spinach -1 cup
Dried fruits such as raisins, apricots, and mangoes- 1/4 cup
Cooked peas or beans (canned or dried)- 1/2 cup