Fruits and vegetables contain essential vitamins, minerals and fiber that may help protect you from chronic diseases. Substituting fruits and vegetables for higher-calorie foods also can be part of your weight-loss strategy. According to the Centers for Disease Control and Prevention, while everyone's needs are different depending on age and activity level, most adults need between 3 and 5 cups of fruits and vegetables a day. So what counts as a cup? Below are some examples:

1 small apple
1 large banana
8 large strawberries
1 medium grapefruit
2 or 3 medium plums
1 medium potato
12 baby carrots or 2 medium carrots
1 medium pear
2 large stalks of celery
1 cup cooked greens or 2 cups raw
10 broccoli florets
1 large ear of corn
1 large sweet potato