Vegetable Recommended Servings

Vegetable Group
3-5 Servings Daily

Recommendation:

Different types of vegetables provide different nutrients.
Eat a variety.

Include dark-green leafy vegetables and legumes several times a week--they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.

Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.

Dark-Green Leafy Vegetables
Arugula	Collard greens	Mustard greens
Beet greens	Dandelion greens	Romaine lettuce
Broccoli	Endive	Spinach
Chard	Escarole	Turnip greens
Chicory	Kale	Watercress

Starchy Vegetables		Deep Yellow
Breadfruit	Hominy	Acorn Squash
Cassava	Lima Beans	Butternut Squash
Corn	Potatoes	Carrots
Dasheen	Rutabaga	Plantain
Green peas	Taro	Pumpkin
		Sweet Potato
		Yams

Dry Beans and Peas
Black beans	Lentils	Navy beans
Black-eyed peas	Lima beans (mature)	Pinto beans
Chickpeas	Mug beans	Split peas
Kidney beans

Other Vegetables
Artichoke	Celery	Kohlrabi	Seaweed
Asparagus	Celeriac	Lettuce	Snow peas
Alpha sprouts	Chinese cabbage	Lotus root	Sugar snap peas
Bamboo shoots	Chayote	Mushrooms	Summer squash
Bean Sprouts	Cherry tomatoes	Okra	Tomato

Beets	Cucumber	Onions	Tomatillos
Bock choy	Daikon	Parsnips	Turnip
Brussels sprouts	Eggplant	Radicchio	Vegetable juices
0	0	0	0
Cactus pads	Fennel bulb	Radishes	Water Chestnuts
Cabbage	Green beans	Red peppers	Wax Beans
Cauliflower	Green Pepper	Rutabaga	Yellow pepper
	Jicama		Zucchini

Sources:
United States Department of Agriculture
Food, Nutrition and Consumer Service
Center for Nutrition Policy and Promotion