Keeping up to date with the current recommendations for fruit and vegetable intake can be a bit confusing. The official recommendation in the U.S., using the My Plate formula, is that half of your plate be made up of fruits and vegetables, with that half comprising about 40% fruit and 60% vegetables.
If you go deeper into the guidelines, you’ll find recommendations for vegetable consumption based on age, with 3 cups of vegetables recommended for adult men and 2.5 cups for adult women per day. The recommendation in the E.U. is for adults to consume a minimum of 5 portions, totaling about 400 grams of vegetables, which is just shy of 1 pound per day.
Depending on what your diet looks like on an average day, that may sound like a lot or a little, but here’s a startling fact: very few people actually meet the minimum daily recommendations for fruit and vegetable intake.
For a long time, I smugly thought that I ate a LOT of vegetables. And frankly, compared to the average eater, I probably do. However, when I was doing my master’s degree in nutrition, as part of a research and assessment techniques course that I took, we were required to weigh and record everything we ate or drank for 3 days.
I assumed that my vegetable intake would be WAY over the recommended daily amount, but I was surprised to find that it was about 500 grams on average, meaning I was eating approximately one extra serving of vegetables each day.
My main takeaway from that exercise was the realization that practically everyone could benefit from finding ways to include extra vegetables into their daily diet.
Why You Need To Eat More Veggies!
Although 5 servings of fruits and vegetables is often used as a daily benchmark, many nutrition and healthcare experts believe we should be aiming higher, for more like 8 to 10 servings due to their wide-reaching health benefits [source].
Adding extra vegetables to your diet provides extra dietary fiber (which virtually everyone is deficient in [source]), which supports a healthy microbiome [source], reduces the effects of brain aging [source], helps keep you regular, lowers cholesterol [source], and reduces the risk of heart disease [source] and breast [source], colorectal [source], and other cancers. Additionally, fruits and veggies contain the most antioxidants [source] and inflammatory compounds [source] that prevent and treat many chronic diseases and slow down the aging process [source].
What is a serving of vegetables?
The photo above illustrates what 8 servings of vegetables looks like. But what exactly is a serving size?
It can be:
-1 cup of raw vegetables
-1/2 cup of cooked (roasted, steamed, stir-fried) vegetables
-1 cup of pure vegetable juice (no added fruits)
-2 cups of leafy greens (lettuce, spinach, kale)
-2 medium-sized whole vegetables (2 medium carrots, 2 stalks of celery)
-1 large whole vegetable (1 large red bell pepper)
Here are some of my go-to ways for bumping up my daily vegetable consumption and reaching that 8-serving/day goal.
Smoothies are a great way to get extra veggies into your diet. I like to add 1 cup of frozen cauliflower and 2 cups of leafy greens to just about every smoothie I make. Depending on the kind of smoothing I’m making, I’ll also throw in celery, fennel, cucumber, zucchini, or red pepper.
Some of those you can taste more than others, so you have to decide what’s right for you. If mornings are hectic in your household, these smoothie packs will make breakfast a cinch.
Another way I like to add extra veggies into my morning is with a breakfast salad or a veggie-packed omelet. I also love doing some simple scrambled eggs (or a tofu scramble) with spinach added or a side of wilted greens.
And greens really cook down a lot, so you can take an entire bag of baby spinach, throw it in a skillet with a bit of olive oil, and those 4 to 6 cups of greens (2 to 3 servings) will cook down to a small portion in no time.
I love packing a power salad and grain bowls for lunch, which are easy to load up with a lot of veggies. One of my favorite tricks is to use a sheet pan to roast up a bunch of my favorite vegetables and some plant protein (chickpeas or marinated tofu, for example) on Sunday and use those to layer into salads and bowls during the week.
It’s also a great idea to pack extra veggies or a side salad alongside your lunch, if your lunch isn’t naturally vegetable heavy. There are only so many vegetables you can stuff into a sandwich, ya know?
Again, sheet pan dinners with a good amount of vegetables per serving is an easy way to make sure you’re getting those 8 servings per day. Veggie-loaded stir-fries work well, and you can always replace the starches in your meals with vegetable noodles (or go 50/50 vegetable and regular noodles) to get in some extra veg.
I like to put out a plate of raw veggies or a big salad to go alongside dinner, and we often do a sort of “salad bar” dinner, where we put out the fixings for mega salad bowls, and then everyone builds their own.
One of my snacking rules is that it should always be a combination of protein and produce. A platter of raw veggies with a bowl of hummus or bean dip will do the trick, as would celery sticks with peanut butter, sliced red pepper with some cheese, or some cucumber slices and cottage cheese.
Including vegetables at every snack is an easy way to add an extra 1 to 2 servings of vegetables to your diet each day.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.25