10 ways to eat 5 servings of veggies a day! (2024)

FAQs

10 ways to eat 5 servings of veggies a day!? ›

Five servings of vegetables: four cups of lettuce, a half cup of mushrooms and a sweet pepper for good measure. Five servings of produce: one medium banana, one tomato, one orange, a half cup of broccoli and a half cup of carrots.

Five servings of vegetables: four cups of lettuce, a half cup of mushrooms and a sweet pepper for good measure. Five servings of produce: one medium banana, one tomato, one orange, a half cup of broccoli and a half cup of carrots.

When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don't count towards your 5 A Day. Other vegetables that don't count towards your 5 A Day are yams, cassava and plantain.

The recommended minimum daily number of serves of fruit and vegetables for children and adolescents is as follows: The recommended daily intake for adults is at least 2 serves of fruit and 5 serves of vegetables. Pregnant and breastfeeding women need to top up these amounts as shown below.

Although sliced cucumber, tomato or lettuce in a sandwich can contribute towards your 5-a-day, it's unlikely that there will be 80g of vegetables in your salad, which is how much you need for it to count as one portion of vegetables.

three heaped tablespoons of vegetables (raw, cooked, frozen or tinned) three heaped tablespoon of any 'pulse' – beans, peas or lentils (however much you eat, pulses only count as one of your 5-a-day) one cereal bowl of lettuce, watercress or spinach.

Beans, peas, and lentils are also excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables. Therefore, beans, peas, and lentils are also considered part of the vegetable group.

What do 9 servings of vegetables look like? ›

Nine servings of fruits and vegetables can be broken up into about 2.5 cups of vegetables and about 2 cups of fruit per day. ​ If you divide these numbers up throughout your meals, you're looking at eating at least 1 serving of fruit and vegetable at each.

Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets count as one portion. Three sticks of celery, a 5cm piece of cucumber, a medium tomato or seven cherry tomatoes count as one portion.

The avocado, chickpeas or tomato in them will count towards your 5-a-day. A typical serving weighs around 50g (a portion of vegetables is 80g) and that includes other ingredients, so it isn't a whole portion, but every little helps. Boost your intake further by using vegetable sticks to dip.

Children and adults really need to eat five servings of fruits and non-starchy vegetables a day for optimal health. That's about two servings of fruits and about three servings of vegetables each day,” Wright said. As a guide, a serving is a half-cup of cooked vegetables or a full cup of raw vegetables or fruit.

The avocado, chickpeas or tomato in them will count towards your 5-a-day. A typical serving weighs around 50g (a portion of vegetables is 80g) and that includes other ingredients, so it isn't a whole portion, but every little helps. Boost your intake further by using vegetable sticks to dip.

Vegetables in ready-made salad still count as a portion if there's 80g of vegetables. But some ready-made salads contain little in the way of vegetables, and a lot of mayo, dressings or other ingredients (like bacon) that are high in fat and salt.