Is Fresh the Only Option?
All types of fruits and vegetables, including frozen or canned, dried, and as juice (100% juice), are good options when fresh produce is not available. When shopping, choose frozen or canned fruits and veggies without added sugar, syrup, cream sauces, or other ingredients that will add calories. Also, choose whole or cut-up fruits and vegetables rather than juices most often - juices contain little or no dietary fiber.

Fruits and vegetables are critical to promoting good health. Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts - as part of a healthy diet - are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease. A healthy diet includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, fruits and vegetables, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.

Because men often need more calories than women, most also need more fruits and vegetables than women. However, men are less likely than women to eat the recommended amounts.

Everyone needs from 5 to 9 servings of fruits and vegetables every day.

Some More Ideas for a Typical Serving Size for Fruits and Vegetables:
Fruits

• 1 banana
• 6 strawberries
• 2 plums
• 15 grapes
• 1 apple
• 1 peach
• 1 half cup of orange or other fruit juice

Vegetables

• 5 broccoli florets
• 10 baby carrots
• 1 roma tomato
• 3/4 cup tomato juice
• half of a baked sweet potato
• 1 ear of corn
• 4 slices of an onion

Source: http://hp2010.nhlbihin.net/portion/keep.htm