What kind of vegetables should I eat?

Eat a selection of veggies with no added fat or sodium.

Choose a variety from the complying with subgroups:

Dark green vegetables

• Broccoli
• Spinach
• Romaine
• Collard greens
• Dark green leafy lettuce

Orange vegetables

• Carrots
• Sweet potatoes
• Winter squash
• Pumpkin

Legumes (prepared dry beans, peas as well as soybean products)

• Pinto beans
• Kidney beans
• Lentils
• Chickpeas
• Tofu

Starchy vegetables

• White potatoes
• Corn
• Peas

Other vegetables

• Tomatoes
• Lettuce
• Green beans
• Onions
• Cauliflower
• Zucchini
• Mushrooms

To get specific…

If you consume 1400 calories, the USDA recommends eating:

• 1.5 mugs of dark green vegetables per week.
• 1 cups of orange vegetables per week.
• 1 cups of legumes per week.
• 2.5 cups of starchy vegetables per week.
• 4.5 cups of other vegetables per week.

If you consume 1600 calories, the USDA recommends eating:

• 2 mugs of dark eco-friendly vegetables per week.
• 1.5 cups of orange vegetables per week.
• 2.5 cups of legumes per week.
• 2.5 cups of starchy vegetables per week.
• 5.5 cups of other vegetables per week.

If you consume 1800 – 2000 calories, the USDA recommends eating:

• 3 mugs of dark eco-friendly veggies per week.
• 2 cups of orange vegetables per week.
• 3 cups of legumes per week.
• 3 cups of starchy vegetables per week.
• 6.5 cups of other vegetables per week.

If you consume 2200 – 2400 calories, the USDA recommends eating:

• 3 cups of dark eco-friendly veggies per week.
• 2 cups of orange vegetables per week.
• 3 cups of legumes per week.
• 6 cups of starchy vegetables per week.
• 7 cups of other vegetables per week.

If you consume 2600 – 2800 calories, the USDA recommends eating:

• 3 mugs of dark green vegetables per week.
• 2.5 cups of orange vegetables per week.
• 3.5 cups of legumes per week.
• 7 cups of starchy vegetables per week.
• 8.5 cups of other vegetables per week.

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