What kind of vegetables should I eat?

It’s best to eat a variety of vegetables with no added sugar, 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.

Related Posts

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• What counts as a serving of vegetables?
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