Get Your Necessary Vegetables Every Day

Posted by Renee Shelton Oct 2, 2008

On average, women need about 2 1/2 cups of vegetables per day and men need about 3 cups, depending on age and physical activity levels. You are encouraged to eat more, and this is not counting the fruits that are separately recommended.

There are many vegetables to choose from. From dark green leafy vegetables to bright orange and red vegetables, starchy and waxy types, it is easy to mix and incorporate into menu planning. So what counts as a cup of vegetables? If you are not measuring, that depends on the vegetable itself and if it is raw or prepared. Beans and tofu are included in this list. Here is a general list:

Raw or Cooked:

• 2 medium carrots (sliced or cut up)
• 2 c raw leafy greens (equal to 1 cup cooked)
• 3 long spears of broccoli
• 1 large baked potato
• 8 oz. tofu
• 1 ear of corn, large
• 2 large stalks of celery
• 1 pepper (bell, sweet type)
• 1 large tomato
• 20 medium, regular french fries (adds fat calories)
• Beans or peas, dried: Cooked - 1 cup mashed or whole (chick peas or garbanzos, pinto, black, kidney, split peas, etc)