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    Question ID:   1906         Current Version: 1
Question: How many vegetables are needed daily or weekly?
Category: Health & Beauty > Fitness and Nutrition
Keywords: children, adult, health, nutrient, daily need, food, vegetable
Type: other
Rating:(0 ratings)    Views: 629    Discussions: 0   In Watch Lists: 1  

 
    Answer:

Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart. Recommended weekly amounts from each vegetable subgroup are shown in the second chart.

Daily recommendation*

Children

 

2-3 years old

 

1 cup**

 

 

4-8 years old

 

1 ½ cups**

 

Girls

 

9-13 years old

 

2 cups**

 

 

14-18 years old

 

2 ½ cups**

 

Boys

 

9-13 years old

 

2 ½ cups**

 

 

14-18 years old

 

3 cups**

 

Women

 

19-30 years old

 

2 ½ cups**

 

 

31-50 years old

 

2 ½ cups**

 

 

51+ years old

 

2 cups**

 

Men

 

19-30 years old

 

3 cups**

 

 

31-50 years old

 

3 cups**

 

 

51+ years old

 

2 ½ cups**


*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

 

  

Dark green vegetables

  

Orange Vegetables

  

Dry beans and peas

  

Starchy vegetables

  

Other vegetables

 

 

 

 

 

 

AMOUNT PER WEEK**

 

 

Children

 

2-3 years old

 

1 cup

 

½ cup

 

½ cup

 

1 ½ cups

 

4 cups

 

 

4-8 years old

 

1 ½ cups

 

1 cup

 

1 cup

 

2 ½ cups

 

4 ½ cups

 

Girls

 

9-13 years old

 

2 cups

 

1 ½ cups

 

2 ½ cups

 

2 ½ cups

 

5 ½ cups

 

 

14-18 years old

 

3 cups

 

2 cups

 

3 cups

 

3 cups

 

6 ½ cups

 

Boys

 

9-13 years old

 

3 cups

 

2 cups

 

3 cups

 

3 cups

 

6 ½ cups

 

 

14-18 years old

 

3 cups

 

2 cups

 

3 cups

 

6 cups

 

7 cups

 

Women

 

19-30 years old

 

3 cups

 

2 cups

 

3 cups

 

3 cups

 

6 ½ cups

 

 

31-50 years old

 

3 cups

 

2 cups

 

3 cups

 

3 cups

 

6 ½ cups

 

 

51+ years old

 

2 cups

 

1 ½ cups

 

2 ½ cups

 

2 ½ cups

 

5 ½ cups

 

Men

 

19-30 years old

 

3 cups

 

2 cups

 

3 cups

 

6 cups

 

7 cups

 

 

31-50 years old

 

3 cups

 

2 cups

 

3 cups

 

6 cups

 

7 cups

 

 

51+ years old

 

3 cups

 

2 cups

 

3 cups

 

3 cups

 

6 ½ cups


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 greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:

  

  

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 is equivalent to 1 cup of vegetables

 

1 cup raw is equivalent to ½ cup of vegetables

 

Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole

 

2 cups raw is equivalent to 1 cup of vegetables

 

1 cup raw is equivalent to ½ cup of vegetables

 

Orange Vegetables

 

 

 

 

 

Carrots

 

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

 

 

 

 

2 medium

 

1 medium carrot

 

 

1 cup baby carrots (about 12)

 

About 6 baby carrots

 

Pumpkin

 

1 cup mashed, cooked

 

 

 

Sweetpotato

 

1 large baked (2 ¼" or more diameter)

 

 

 

 

1 cup sliced or mashed, cooked

 

 

 

Winter squash (acorn, butternut, hubbard)

 

1 cup cubed, cooked

 

½ acorn squash, baked = ¾ cup

 

Dry beans and peas

 

 

 

 

 

Dry beans and peas (Such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas

 

1 cup whole or mashed, cooked

 

 

 

Tofu

 

1 cup ½" cubes (about 8 ounces)

 

1 piece 2 ½ " x 2 ¾ " x 1" (about 4 ounces)

 

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 (2 ½ " to 3" diameter)

 

 

 

 

French fried: 20 medium to long strips (2 ½" to 4" long) (Contains discretionary calories.)

 

 

 

  

  

Amount that counts as 1 cup of vegetables

  

Amount that counts as ½ cup of vegetables

 

Other Vegetables

 

 

 

 

 

Bean sprouts

 

1 cup cooked

 

 

 

Cabbage, green

 

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 or red peppers

 

1 cup chopped, raw or cooked

 

 

 

 

1 large pepper (3" diameter, 3-¾" long)

 

1 small pepper

 

Lettuce, iceberg or head

 

2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables

 

1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables

 

Mushrooms

 

1 cup raw or cooked

 

 

 

Onions

 

1 cup chopped, raw or cooked

 

 

 

Tomatoes

 

1 large raw whole (3")

 

1 small raw whole (2 ¼ ")

 

 

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

 

1 medium canned

 

Tomato or mixed vegetable juice

 

1 cup

 

½ cup

 

Summer squash or zucchini

 

1 cup cooked, sliced or diced

 

 

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