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What kind of vegetables should I eat?

What kind of vegetables should I eat?

Eat a variety of vegetables with no added fat or sodium.

Choose a variety from the following subgroups:

Dark green vegetables

  • Broccoli
  • Spinach
  • Romaine
  • Collard greens
  • Dark green leafy lettuce

Orange vegetables

  • Carrots
  • Sweet potatoes
  • Winter squash
  • Pumpkin

Legumes (cooked dry beans, peas and soybean products)

  • Pinto beans
  • Kidney beans
  • Lentils
  • Chickpeas
  • Tofu

Starchy vegetables

  • White potatoes
  • Corn
  • Peas

Other vegetables

  • Tomatoes
  • Lettuce
  • Green beans
  • Onions
  • Cauliflower
  • Zucchini
  • Mushrooms

To get specific…

If you consume 1400 calories, the USDA recommends eating:

  • 1.5 cups of dark green vegetables per week.
  • 1 cups of orange vegetables per week.
  • 1 cups of legumes per week.
  • 2.5 cups of starchy vegetables per week.
  • 4.5 cups of other vegetables per week.

If you consume 1600 calories, the USDA recommends eating:

  • 2 cups of dark green vegetables per week.
  • 1.5 cups of orange vegetables per week.
  • 2.5 cups of legumes per week.
  • 2.5 cups of starchy vegetables per week.
  • 5.5 cups of other vegetables per week.

If you consume 1800 – 2000 calories, the USDA recommends eating:

  • 3 cups of dark green vegetables per week.
  • 2 cups of orange vegetables per week.
  • 3 cups of legumes per week.
  • 3 cups of starchy vegetables per week.
  • 6.5 cups of other vegetables per week.

If you consume 2200 – 2400 calories, the USDA recommends eating:

  • 3 cups of dark green vegetables per week.
  • 2 cups of orange vegetables per week.
  • 3 cups of legumes per week.
  • 6 cups of starchy vegetables per week.
  • 7 cups of other vegetables per week.

If you consume 2600 – 2800 calories, the USDA recommends eating:

  • 3 cups of dark green vegetables per week.
  • 2.5 cups of orange vegetables per week.
  • 3.5 cups of legumes per week.
  • 7 cups of starchy vegetables per week.
  • 8.5 cups of other vegetables per week.
Source:
U.S. Department of Health and Human Services and U.S. Department of Agriculture: Dietary Guidelines for Americans 2005.



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