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What is a Serving of Vegetables?

Make sure you’re getting enough vegetable servings with this portion-control guide.

Only one in four Americans eats the recommended daily servings of vegetables and fruits, which means we’re missing out on the nutrients that produce delivers, especially potassium and fiber. How many servings should you be eating? It depends on your calorie needs. An adult eating 2,000 calories a day should aim for 2½ cups of vegetables. A good rule is to fill half your plate with fruits and vegetables, which is also good news for your waistline, as vegetables are low in calories.

The most brightly colored produce is often the most nutrient-rich, so it’s important to eat a wide variety of colorful vegetables—particularly dark green, red and orange vegetables. To make sure you’re getting enough, check out these examples of what counts as a serving of vegetables. All calorie counts are for plain vegetables, with no added butter, dressing or other ingredients.

—EatingWell Editors

Next: What is a serving of salad greens and lettuce? »


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