According to the United States Department of Agriculture (USDA), adults should eat 250 - 300 grams of vegetables per day. Children and adolescents have a slightly lower need, while people who are physically active, pregnant or breastfeeding women may need more.
How much is a serving of vegetables?
Understanding the right vegetable portion sizes is important to eat enough. Here's how to calculate the vegetable portion sizes:
100 grams of raw or cooked vegetables.
100 ml 100% pure vegetable juice.
200 grams of raw leafy vegetables (such as spinach, lettuce).
1 medium potato or 1 large bell pepper.
Fresh, frozen, and canned vegetables are all included, as long as you pay attention to the amount of salt and fat added during processing. Can be eaten any way, as long as it is enough and diverse.
Not all vegetables are nutritionally the same. According to nutritionist Jamie Johnson, RDN, who works at the US Community Nutrition Center: "Your body needs variety from vegetables - including green leafy greens, orange-red vegetables, legumes, starchy vegetables - to ensure adequate intake of vitamins, minerals, and antioxidants."
For example:
Leafy greens (bunch, kale): rich in vitamin K and folate.
Orange-red vegetables ( carot, pumpkin): rich in vitamin A.
Beans (lentils, peas): provide plant protein and fiber.
Starchy vegetables (sweet potatoes, corn): help provide energy.
Vegetables help you live longer
A study published in the journal Circulation showed that eating about 5 servings of fruits and vegetables per day, including 3 servings of vegetables, helps reduce the risk of death from heart disease, cancer and respiratory diseases. However, eating more than this does not bring any clear benefits.
Tips to make eating vegetables easier
Start your meal with salad.
Add vegetables to your morning fried eggs.
Blend vegetables in sauce or soup.
Snack on cucumbers, carrots and hummus.
Make a green smoothie with spinach or kale.
Roast a batch of vegetables such as broccoli or sweet potatoes to gradually eat.
