Vegetables are one of the main food groups in the new Food Pyramid. Here's the information you need to learn to start enjoying nutrient-packed vegetables.
What counts as a vegetable?
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut up, or mashed.
There are five different groups of vegetables, based on their nutrient content. Some commonly eaten vegetables in each group are:
|
Dark green vegetables Orange vegetables Dry Beans and Peas |
Starchy vegetables Other vegetables |
How many vegetables do I need?
You should choose a variety of vegetables. It is not necessary to eat each type of vegetable daily. However, over a week, try to eat the amounts listed from each group as a way to reach your daily recommended amount.
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity
| Daily recommendation* | ||
| Children | 2-3 years old 4-8 years old |
1 cup** 1 1/2 cups** |
| Girls | 9-13 years old 14-18 years old |
2 cups ** 2 1/2 cups ** |
| Boys | 9-13 years old 14-18 years old |
2 1/2 cups** 3 cups** |
| Women | 19-30 years old 31-50 years old 51+ years old |
2 1/2 cups** 2 1/2 cups** 2 cups** |
| Men | 19-30 years old 31-50 years old 51+ years old |
3 cups** 3 cups** 2 1/2 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.
** Click here to see what counts as a cup of vegetables.
| Dark Green Vegetables | Orange Vegetables | Dry Beans and Peas | Starchy Vegetables | Other Vegetables | |
| Amount Per Week* | |||||
| Children 2-3 years old 4-8 years old |
1 cup 1 1/2 cups |
1/2 cup 1 cup |
1/2 cup 1 cup |
1 1/2 cups 2 1/2 cups |
4 cups 4 1/2 cups |
| Girls 9-13 years old 14-18 years old |
2 cups 3 cups |
1 1/2 cups 2 cups |
2 1/2 cups 3 cups |
2 1/2 cups 3 cups |
5 1/2 cups 6 1/2 cups |
| Boys 9-13 years old 14-18 years old |
3 cups 3 cups |
2 cups 2 cups |
3 cups 3 cups |
3 cups 6 cups |
6 1/2 cups 7 cups |
| Women 19-30 years old 31-50 years old 51+ years old |
3 cups 3 cups 2 cups |
2 cups 2 cups 1 1/2 cups |
3 cups 3 cups 2 1/2 cups |
3 cups 3 cups 2 1/2 cups |
6 1/2 cups 6 1/2 cups 5 1/2 cups |
| Men 19-30 years old 31-50 years old 51+ years old |
3 cups 3 cups 3 cups |
2 cups 2 cups 2 cups |
3 cups 3 cups 3 cups |
6 cups 6 cups 3 cups |
7 cups 7 cups 6 1/2 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 1 cup from the vegetable group.
Click here for a chart that lists specific amounts that count as 1 cup of vegetables.
What Veggies Can Do for You
People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body.
Click here for specific health benefits of vegetables, including which vegetables to eat for specific vitamins and minerals.
Tips to Help You Eat Vegetables
Getting enough vegetables in your diet may seem overwhelming. But a few simple tricks can help you enjoy nutrient-packed, delicious vegetables from day to day.
For tips on buying, preparing, and making vegetables more appealing for children, click here.
Published April 2005.
Medically updated September 2006.
SOURCE: United States Department of Agriculture.
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