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Fruits and Vegetable Log
Name:
STVHS Location:
To receive 2 points towards your goal of 10 for the Strive
for Wellness program, please complete this consecutive
14-day fruit and vegetable log. Please utilize the serving
size recommendations below to determine how many
servings you consume. Eating 5 - 9 fruit and/or vegetable
servings daily has proven health benefits.
Fruits
Fresh, Frozen, or Canned
(packed in juice or extra light syrup
Apple - 1 sm
Applesauce, unsweetened - ½ cup
Apricots, fresh - 3 med
Banana - 1 sm or ½ lg
Blackberries - 1 cup
Blueberries - 1 cup
Cantaloupe - ¼ med
Cherries - 12-15 fresh
Clementine - 2 sm
Dates,fresh - 3
Dried Fruit (any) – ¼ cup
Figs - 2
Grapes - 12-15
Grapefruit- ½ med
Kiwifruit- 1 sm
Mandarin Oranges – ½ cup
Mango – ½
Nectarine - 1 sm
Papaya - 1 cup
Peaches - ½ cup or 1 med
Pear - 1 sm or ½ cup
Pineapple – ½ cup
Plum - 1 lg
Prunes - 3 dried
Orange - 1 sm
Raisins - ¼ cup
Raspberries - 1 cup
Strawberries -1 cup or 8 lg
Watermelon - 1 cup
100% Fruit Juice - ½ cup
Vegetables
1 cup raw or ½ cup cooked =
1 serving size
Artichokes - 2 hearts
Asparagus - 5 spears
Avocado - 1/4
Beans (black-eyed, butter, kidney)
Beets
Broccoli
Brussels Sprouts - 8
Cabbage
Carrots - 1/2 cup or 6 baby carrots
Cauliflower
Celery - 2 lg stalks
Corn - ½ cup or 1 med ear
Cucumber
Green Beans
Greens
Lettuces
Mushrooms
Okra
Onions
Peas
Bell Peppers
Radishes - 10
Sweet Potato - ½ cup or ½ med
Tomatoes - 1 med or 7 cherry
Tomato Sauce - ½ cup
Zucchini
100% Vegetable Juice - ½ cup
*White or Red Potatoes are not being
considered a vegetable for this log
Helpful Tips:
• Bring a piece of fruit to work with you every day
• Load up your sandwiches and burgers with lettuce and tomato
• Add fruit to your cereal
• Skip the brownie and reach for a bowl of strawberries with
light cool whip
• Add a cup of vegetable soup to your meal
Use this log to track your progress. After each day
logged, click the SAVE button. At the end of your
14 days, click the SUBMIT button. After your fruit
and vegetable log has been approved by a
registered dietitian, you will receive an email
confirming your 2 point gain.
Save
Sunday
Monday
Friday
Saturday
Tuesday
Wednesday
Thursday
Fruits and Vegetable Log
To receive 2 points towards your goal of 10 for the Strive
for Wellness program, please complete this consecutive
14-day fruit and vegetable log. Please utilize the serving
size recommendations below to determine how many
servings you consume. Eating 5 - 9 fruit and/or vegetable
servings daily has proven health benefits.
Fruits
Fresh, Frozen, or Canned
(packed in juice or extra light syrup)
Apple - 1 sm
Applesauce, unsweetened - ½ cup
Apricots, fresh - 3 med
Banana - 1 sm or ½ lg
Blackberries - 1 cup
Blueberries - 1 cup
Cantaloupe - ¼ med
Cherries - 12-15 fresh
Clementine - 2 sm
Dates,fresh - 3
Dried Fruit (any) – ¼ cup
Figs - 2
Grapes - 12-15
Grapefruit- ½ med
Kiwifruit- 1 sm
Mandarin Oranges – ½ cup
Mango – ½
Nectarine - 1 sm
Papaya - 1 cup
Peaches - ½ cup or 1 med
Pear - 1 sm or ½ cup
Pineapple – ½ cup
Plum - 1 lg
Prunes - 3 dried
Orange - 1 sm
Raisins - ¼ cup
Raspberries - 1 cup
Strawberries -1 cup or 8 lg
Watermelon - 1 cup
100% Fruit Juice - ½ cup
Vegetables
1 cup raw or ½ cup cooked =
1 serving size
Artichokes - 2 hearts
Asparagus - 5 spears
Avocado - 1/4
Beans (black-eyed, butter, kidney)
Beets
Broccoli
Brussels Sprouts - 8
Cabbage
Carrots - 1/2 cup or 6 baby carrots
Cauliflower
Celery - 2 lg stalks
Corn - ½ cup or 1 med ear
Cucumber
Green Beans
Greens
Lettuces
Mushrooms
Okra
Onions
Peas
Bell Peppers
Radishes - 10
Sweet Potato - ½ cup or ½ med
Tomatoes - 1 med or 7 cherry
Tomato Sauce - ½ cup
Zucchini
100% Vegetable Juice - ½ cup
*White or Red Potatoes are not being
considered a vegetable for this log
Helpful Tips:
• Slice an apple, sprinkle with cinnamon, and microwave for
2 minutes for a delightful breakfast or dessert
• Try a new fruit or vegetable today!
• Hide vegetables in your pasta sauces
• Try to top your tortilla chips with lots of salsa for an extra boost
of vegetables
• Opt for a salad for your meal
Use this log to track your progress. After each day
logged, click the SAVE button. At the end of your
14 days, click the SUBMIT button. After your fruit
and vegetable log has been approved by a
registered dietitian, you will receive an email
confirming your 2 point gain.
Save
Submit