How much vegetables should i eat

The amount of vegetables you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be considered as 1 cup from the Vegetable Group.

The table below lists specific amounts that count as 1 cup of vegetables towards your recommended intake. Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table. Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Vegetables provide nutrients vital for health and maintenance of your body. Most vegetables are naturally low in fat and calories.

Sauces or seasonings may add fat and calories. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products paste, sauce, and juice , beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yucca.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Almost all fruit and vegetables will count.

Generally, raw vegetables and fruit will contain the most nutrients because cooking can remove some nutrients. Likewise, fresh fruit and vegetables are thought to be more nutrient dense than preserved ones. But frozen fruit and vegetables are still good, and dried fruit, such as currants, dates, sultanas and figs. Those in ready-meals and shop-bought pasta sauces, soups and puddings are also included, but advice urges "only to have them occasionally" or in small amounts as they are often high in salt, sugar and fat.

Yes, says the government although the latest study did not find this. Juice should be unsweetened, and only counts as one portion a day, as it contains less fibre than whole fruits and vegetables. Fruit must be tinned in natural juice, or water, with no added sugar or salt, and not in syrup, otherwise it will not be as healthy.

Beans and pulses also count, but again only as one portion as they contain fewer nutrients than other fruits and vegetables. Smoothies may count towards more than one portion if they contain all the edible pulped fruit or veg, and depending on their ingredients. Potatoes are not one of the five-a-day items. This is because they mainly contribute starch to a healthy diet , which is a good source of energy and helps digestion. They are classified in the same group as bread or pasta by the government.

Skins should be left on when cooking as they are a good source of fibre. A plant-focused diet has also been linked to a reduced risk of cancer and other chronic diseases, and may play a role in maintaining a healthy gut microbiome , which can affect the risk of chronic disease and obesity.

They will, in ways that impact your every day life. Contact us at letters time. By Amanda MacMillan. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Related Stories. The 25 Defining Works of the Black Renaissance. Already a print subscriber?