Kiến thức

Vegetables

Vegetables

Vary your veggies.

What foods are in the Vegetable Group?

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organized into 5 subgroups: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.

Image
measuring cup

How many vegetables do you need?

Learn more

Image
beating heart

Why is it important to eat vegetables?

Learn more

Image
bean icon

Beans, peas, and lentils are unique foods

Learn more

Bạn đang xem: Vegetables

How many vegetables are needed?

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. 

What counts as a cup of vegetables?

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.
 

More About the Vegetable Group

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.

 *These are general recommendations by age. Find the right amount for you by getting your

MyPlate Plan

.

Daily Recommendation*
Toddlers 12 to 23 months ⅔ to 1 cup
Children 2-4 yrs 1 to 2 cups
5-8 yrs 1½ to 2½ cups
Girls 9-13 yrs 1½ to 3 cups
14-18 yrs 2½ to 3 cups
Boys 9-13 yrs 2 to 3½ cups
14-18 yrs 2½ to 4 cups
Women 19-30 yrs 2½ to 3 cups
31-59 yrs 2 to 3 cups
60+ yrs 2 to 3 cups
Men 19-30 yrs 3 to 4 cups
31-59 yrs 3 to 4 cups
60+ yrs 2½ to 3½ cups

  Amount that counts as 1 cup of vegetables Amount that counts as ½ cup of vegetables
Dark-Green Vegetables Broccoli

1 cup, chopped or florets

3 spears, 5″ long raw or cooked

 
Greens (collards, mustard greens, turnip greens, kale) 1 cup, cooked  
Spinach

1 cup, cooked

2 cups, raw

1 cup, raw
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole 2 cups, raw 1 cup, raw
Red and Orange Vegetables Carrots

1 cup, strips, slices, or chopped, raw or cooked

2 medium
1 cup baby carrots (about 12)

1 medium carrot

½ cup baby carrots (about 6)

Pumpkin 1 cup, mashed, cooked  
Red bell peppers

1 cup, chopped, raw, or cooked

1 large pepper (3″ diameter, 3¾” long)

1 small pepper
Tomatoes

1 large raw whole (3″)

1 cup, chopped or sliced, raw, canned, or cooked

1 small raw whole (2¼” diameter)

1 medium canned

Tomato juice 1 cup ½ cup
Sweet potato

1 large baked (2¼” or more diameter)

1 cup, sliced or mashed, cooked

 
Winter squash (acorn, butternut, hubbard) 1 cup, cubed, cooked ½ acorn squash, baked = ¾ cup
Beans, Peas, and Lentils Dry beans and peas and lentils (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas) 1 cup, whole or mashed, cooked  
Starchy Vegetables Corn, yellow or white

1 cup

1 large ear (8″ to 9″ long)

1 small ear (about 6″ long)
Green peas 1 cup  
White potatoes

1 cup, diced, mashed

1 medium boiled or baked potato (2½” to 3″ diameter)

 
Other Vegetables Avocado 1 avocado ½ avocado
Bean sprouts 1 cup, cooked  
Cabbage, green, red, napa, savoy 1 cup, chopped or shredded raw or cooked  
Cauliflower 1 cup, pieces or florets raw or cooked  
Celery

1 cup, diced or sliced, raw or cooked

2 large stalks (11″ to 12″ long)

1 large stalk (11″ to 12″ long)
Cucumbers 1 cup, raw, sliced or chopped  
Green or wax beans 1 cup, cooked  
Green bell peppers

1 cup, chopped, raw or cooked

1 large pepper (3″ diameter, 3¾” long)

1 small pepper
Lettuce, iceberg or head 2 cups, raw, shredded or chopped 1 cup, raw, shredded or chopped
Mushrooms 1 cup, raw or cooked  
Onions 1 cup, chopped, raw or cooked  
Summer squash or zucchini 1 cup, cooked, sliced or diced  

Why is it important to eat vegetables?

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.

Xem thêm: Cách dùng IN ON AT trong Tiếng Anh chuẩn 100% có ví dụ cụ thể-Honda Anh Dũng

Nutrients

Most vegetables are naturally low in fat and calories. (Sauces or seasonings may add fat and calories.)

Nutrients

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.

Xem thêm: Hướng dẫn giải phương trình bậc 2 trong Java

Nutrients

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.

Nutrients

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.

Xem thêm: Bài tập về sự điện li của nước, PH và cách giải-Hóa 11 chuyên đề

Nutrients

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Nutrients

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C helps your body absorb iron more easily.

Image
bowl of salad and father and daughter making a salad

Health Benefits

All food and beverage choices matter – focus on variety, amount, and nutrition.

  • As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.

Chuyên mục: Kiến thức

Related Articles

Trả lời

Email của bạn sẽ không được hiển thị công khai. Các trường bắt buộc được đánh dấu *

Check Also
Close
Back to top button