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NCHPAD - Building Healthy Inclusive Communities

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Vegetables


Vegetables are nutrient-dense foods meaning they contain a lot of vitamins and minerals. The health benefits of regularly consuming vegetables include a reduced risk of developing heart disease, certain types of cancers, obesity, and type 2 diabetes. Vegetables are great for weight loss and weight management because they are low in calories but high in dietary fiber which can help keep a person full.
 
The vegetable group recommendations are around 3 servings for the average adult. Here are examples of what 1 serving of vegetables look like:
  • 2 cups of raw vegetables
  • 1 cup cooked vegetables
  • 2 medium carrots
  • 1 large raw tomato
  • 1 large bell pepper
  • 1 cup tomato sauce
  • 1 baked potato
  • 1 cup beans or peas
  • 1 large ear of corn
  • 2 large celery stalks

Here are some visuals for determining the number of servings of vegetables:

Image of 4 lettuce leaves
 
 
 
 
  1 cup of raw leafy vegetables = 4 lettuce leaves (1 serving)
 
 
 
 
Image of a light bulb
 
 
  1/2 cup of other vegetables, cooked or chopped raw = regular light bulb (1 serving)
 
 
Image of a tennis ball

 

  1 cup of cooked vegetables = size of tennis ball (1 serving)


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