How many veggies should YOU eat?

We all know that vegetables are good for us. From a young age, we're encouraged to "eat our veggies” but in the hustle and bustle of daily life, it can be tricky to know if we're actually hitting the mark. So, how many vegetables should you be eating each day to reap those fantastic health benefits?

The General Goal: Aim for Variety!

According to the latest Dietary Guidelines for Americans (2020-2025), adults should generally aim for 2 to 3 cup-equivalents of vegetables per day. This isn't just about quantity, though; variety is key! Eating a rainbow of vegetables ensures you're getting a wide array of vitamins, minerals, and beneficial plant compounds.

What Exactly is a "Cup-Equivalent"?

  • Raw or Cooked Vegetables: 1 cup of chopped or sliced vegetables (think broccoli florets, diced carrots, or a cup of cooked spinach).

  • Raw Leafy Greens: 2 cups of raw leafy greens (like lettuce, spinach, or kale) count as 1 cup-equivalent. So, that big salad is doing a great job!

  • 100% Vegetable Juice: 1 cup of vegetable juice can count. However, remember that whole vegetables offer more fiber.

While 2-3 cups is a good general target for adults, the ideal amount can vary based on several factors:

  • Age: Children and older adults may have slightly different needs.

    • Children (2-8 years): 1 to 2 ½ cups

    • Older Children and Teens (9-18 years): 1 ½ to 4 cups, with boys generally needing more.

    • Adults (19-59 years): Women typically 2 to 3 cups, Men 3 to 4 cups.

    • Adults (60+ years): Women 2 to 3 cups, Men 2 ½ to 3 ½ cups.

  • Sex: As noted above, adult men often have slightly higher recommendations than adult women.

  • Physical Activity Level: Those who are more physically active may need more nutrients, including those from vegetables, to fuel their bodies.

Tips to Boost Your Veggie Intake

Knowing the recommendations is one thing; putting them into practice is another. Here are some simple and effective ways to get more vegetables onto your plate and into your day:

  • Start Early: Add spinach or chopped peppers to your omelet, or blend some kale into your morning smoothie.

  • Snack Smart: Keep pre-cut veggies like carrots, celery sticks, bell pepper strips, or cherry tomatoes handy for a quick and healthy snack. Pair them with hummus or a yogurt-based dip.

  • Lunch: Load up your sandwiches and wraps with extra lettuce, tomato, cucumber, and onions.

  • Dinner: Aim to fill half your plate with vegetables at dinner.

    • Roast 'em: Roasting brings out the natural sweetness of many vegetables like broccoli, Brussels sprouts, carrots, and sweet potatoes.

    • Stir-fry: Quickly stir-fry a colorful mix of your favorite veggies.

    • Sneak 'em: Add finely chopped or pureed vegetables into sauces, soups, stews, and casseroles. Think grated zucchini in pasta sauce or pureed butternut squash in mac and cheese.

    • Frozen is Your Friend: Keep a stock of frozen vegetables for a convenient way to add a serving to any meal. They are just as nutritious as fresh!

  • Make it Visible: Keep fresh vegetables washed, prepped, and visible in your fridge. If you see them, you're more likely to eat them!

The Bottom Line

Eating enough vegetables is a cornerstone of a healthy diet. By aiming for that 2-3 cup-equivalent sweet spot and embracing a variety of colorful options, you'll be well on your way to a healthier, more vibrant you. Start with small changes, make it enjoyable, and your body will thank you for it!

Yours in good health,

Dr. Sandra and Team