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Eat The Recommended Amount of Vegetables Every Day For the Next 30 Days
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How many vegetables do I need?

Your age, sex, and level of physical activity all affect how many vegetables you need per day. Refer to the following table:

DAILY VEGETABLE TABLE
Daily Recommendation*
CHILDREN 2-3 years old 1 cup
4-8 years old 1 ½ cups
GIRLS 9-13 years old 2 cups
14-18 years old 2 ½ cups
BOYS 9-13 years old 2 ½ cups
14-18 years old 3 cups
WOMEN 19-30 years old 2 ½ cups
31-50 years old 2 ½ cups
51+ years old 2 cups
MEN 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 2 ½ cups

What counts as a cup of vegetables?

 
Generally, 1 cup of raw or cooked vegetables, or vegetable juice, or 2 cups of raw leafy greens is considered as a 1 cup serving. Refer to the table below as to the specific amounts that count as 1 cup serving.
 
For this challenge, try to eat a variety of different colored vegetables. Eat more green, leafy vegetables, and fewer starchy vegetables. Also, try to pick whole, natural, and fresh vegetables.

CUP OF VEGETABLE TABLE
  AMOUNT THAT COUNTS AS 1 CUP OF VEGETABLE AMOUNT THAT COUNTS AS 1/2 CUP OF VEGETABLES
DARK GREEN VEGETABLES Broccoli

1 cup, chopped or florets

3 spears 5" long raw or cooked

 
Greens (collards, mustard greens, turnip greens, kale) 1 cup, cooked  
Spinach

1 cup, cooked

2 cups, raw

1 cup, raw

Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
2 cups, raw
1 cup, raw
RED AND ORANGE VEGETABLES Carrots 1 cup, strips, slices, or chopped, raw or cooked
2 medium
1 cup baby carrots (about 12)
1 medium carrot
About 6 baby carrots
Pumpkin 1 cup, mashed, cooked  
Red peppers 1 cup, chopped, raw, or cooked
1 large pepper (3" diameter, 3 3/4" long)
1 small pepper
Tomatoes 1 large raw whole (3")
1 cup, chopped or sliced
1 small raw whole (2 1/4" diameter)
1 medium canned
Tomato juice 1 cup ½ cup
Sweet potato 1 large baked (2 ¼" or more diameter)
1 cup, sliced or mashed, cooked
 
Winter squash (acorn, butternut, hubbard) 1 cup, cubed, cooked ½ acorn squash, baked = ¾ cup
BEANS AND PEAS Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)
 
1 cup, whole or mashed, cooked  
STARCHY VEGETABLES Corn, yellow or white 1 cup
1 large ear (8" to 9" long)

1 small ear (about 6" long)
Green peas 1 cup  
White potatoes 1 cup, diced, mashed
1 medium boiled or baked potato (2 ½" to 3" diameter)
 
OTHER VEGETABLES Bean sprouts 1 cup, cooked  
Cabbage, green 1 cup, chopped or shredded raw or cooked  
Cauliflower 1 cup, pieces or florets raw or cooked  
Celery 1 cup, diced or sliced, raw or cooked
2 large stalks (11" to 12" long)

1 large stalk (11" to 12" long)
Cucumbers 1 cup, raw, sliced or chopped  
Green or wax beans 1 cup, cooked  
Green peppers 1 cup, chopped, raw or cooked
1 large pepper (3" diameter, 3 ¾" long)

1 small pepper
Lettuce, iceberg or head 2 cups, raw, shredded or chopped 1 cup, raw, shredded or chopped
Mushrooms 1 cup, raw or cooked  
Onions 1 cup, chopped, raw or cooked  
Summer squash or zucchini 1 cup, cooked, sliced or diced
Information obtained from www.choosemyplate.gov

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