Vegetables: How Much Do I Need?
ID
348-721
Vegetables are good for you. They are full of fiber; vitamins, minerals, and thousands of powerful things called antioxidants and phytochemicals. These things give vegetables their color, flavor, and smell. And, when you eat them, they also protect you from many different diseases like heart disease and cancer. Make half your plate fruits and vegetables. The more color the better. Try to eat at least 3 different colors of vegetables each day.
Adults need at least 2.5 cups of vegetables each day.
Kids need at least 1.5 cups of vegetables each day.
What does a 1/2 to 1 cup of vegetables look like?
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| Keep your vegetables safe Wash vegetables before preparing or eating them. Rub vegetables with your hands under clean, running water to remove dirt. Keep your vegetables separate from raw meat, poultry, and seafood while shopping, preparing, and storing. |
| Tips to help you eat your vegetables Buy fresh vegetables in season to save money and for best flavor. Stock up on frozen vegetables for quick and easy cooking. Buy canned vegetables labeled “no added salt” or “low sodium.” Add vegetables to soups, sauces, and stews. Add lettuce, tomato, or cucumbers to a sandwich. Snack on baby carrots or other vegetables with low-fat salad dressing. | 
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| Storing Vegetables Buy items with no bruises or cuts on them. Feel, squeeze them; make sure vegetables are ripe enough, but not too ripe. Choose vegetables that will be fresh for at least 3 to 5 days. Place vegetables in the refrigerator. Follow the “first-in, first-out” method of storing and eating vegetables. | 
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When should I buy my vegetables?
Below is a calendar of when fresh vegetables are available. You will get the best value if you buy vegetables when they are in season.
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| Source: mypyramid.gov and eatright.org |
This publication was partially funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact your local county or city Department of Social Services (phone listed under city/county government). For help finding a local number, call toll-free: 1-800-552-3431 (M-F 8:15-5:00, except holidays). By calling your local DSS office, you can get other useful information about services.
In accordance with Federal law and U.S. Department of Agriculture (USDA) policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, religious creed, age, disability, or political beliefs.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410 or call, toll free, (800) 795-3272 (voice) or (202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.
This publication was partially funded by the Expanded Food Nutrition Education Program, USDA, CSREES.
Rights
Virginia Cooperative Extension materials are available for public use, re-print, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.
Publisher
Issued in furtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University, and the U.S. Department of Agriculture cooperating. Alan L. Grant, Dean, College of Agriculture and Life Sciences; Edwin J. Jones, Director, Virginia Cooperative Extension, Virginia Tech, Blacksburg; Jewel E. Hairston, Administrator,1890 Extension Program, Virginia State, Petersburg.
Date
August 1, 2011