We all know that fruits and vegetables should take up most of your plate.  According to ChooseMyPlate.gov, adults should consume 2.5 to 3 cups of veggies per day.

If you are trying to lose weight, vegetables are essential in your diet.  Vegetables provide your body with important vitamins and nutrients.  In addition to that, people with diets rich in vegetables have a lower risk of type 2 diabetes, obesity and heart disease.

Here is something you may NOT have known!  

Vegetables are broken into subgroups based on their nutritional content.  These subgroups are dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other veggies. Each of the subgroups have special nutritional value and health benefits.  Eating out of each of the subgroups ensures that you are maintaining a well-balanced diet.

Dark-green vegetables are full of vitamin A, vitamin C and Calcium.  They are high in fiber and usually low in calories.  Adults should consume 1.5 – 2 cups of dark-green veggies per week.

Starchy vegetables supply your body with energy.  They contain starch, fiber, calcium, iron and B vitamins.  Adults should consume 4 – 6 cups of starchy veggies per week.  If you are on a low carb diet, this number is reduced.

Red and orange vegetables are great for your immune system.  They are full of antioxidants, beta carotene, folate, potassium, as well as vitamins A and C.  Adults should consume 4 – 6 cups of red and orange veggies per week.

Beans and peas are high in protein and zinc and iron.  Unlike meat, the plant based protein in beans and peas is low in fat.  In addition to that, beans are full of antioxidants and are believed to reduce the signs of aging.  Adults should consume 1 -2 cups per week.

Other veggies such as cabbage, celery, lettuce and mushrooms make up the last sub-group.  Adults should consume 3.5 – 5 cups per week.

What makes up 1 cup of vegetables?

According to Choosemyplate.gov,  1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.

Click here to see a chart of 1 cup of vegetables.

If you are wanting to learn more about healthy eating, dieting or weight loss, give Mediplan Diet a call today to schedule your appointment.  Our friendly team can help get you on the right track and will help you stay committed to lose!

You can also read Plotting Out Your Plate – Fruit by clicking HERE.