There's No Such Thing As The Healthiest Vegetables, RDs Say
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Your whole life you've been told the importance of eating your fruits and vegetables. And if you're like me, it's a lot more appealing to chow down on sweet fruits than it is veggies. Part of this may have to do with the way they're "packaged." For example, a plate of chopped up veggies may look more desirable at a restaurant where they're seasoned and dressed up. Another challenge? Finding out exactly how many servings of vegetables per day you need and actually fitting that amount into your diet.
All the hard work involved in actually making that happen is totally worth it, though. Vegetables have way too many benefits to neglect them. They contain antioxidants that help reduce inflammation, explains Amy Gorin, RD, the owner of Plant Based with Amy. They also help prevent chronic diseases like heart disease, type 2 diabetes, and cancer, according to a 2012 review in the European Journal of Nutrition.
Because veggies are fiber- and protein-heavy, they'll keep you feeling full longer. Many vegetables are also high in water, which can help with weight loss and maintenance.
And if you have other lingering questions about vegetables, including how much to eat, which are the healthiest, and how they can help with your fitness journey, you're not alone. Read on for all there is to know about the importance of vegetables in your diet.
Meet the experts: Amanda Baker Lemein, RD, LDN is a Chicago-based nutritionist.
Amy Gorin, RD, is a Connecticut-based nutritionist with a focus on plant-based eating.
How many servings of veggies do you really need per day?
The USDA recommends that women have two and a half cups of vegetables per day, while the American Heart Association suggests consuming four to five servings of fruits and vegetables per day.
But that measurement can look different depending on the vegetable. For example, a single serving of leafy greens might already be two cups because they're not packed. So a salad can easily help you hit that mark.
How much is a serving of vegetables?
Here are a few other measurements that might be helpful. These are what count as one serving for most vegetables, according to Gorin.
2 cups fresh lettuce
1 cup cooked spinach
1 cup baby carrots or 2 medium carrots
1 large bell pepper or 1 cup chopped bell pepper
1 cup broccoli
Which vegetables are the healthiest?
If you're trying to lose weight, Gorin suggests eating foods such as onions, broccoli, cauliflower, spinach, and kale, since they're lower in calories than starchier veggies like potatoes and squash.
But overall, all vegetables get the green light, so try not to get too caught up ranking which one is best. "There are benefits to eating a wide variety of produce," says nutritionist Amanda Baker Lemein, RD, LDN. "I certainly would not recommend only focusing on fiber, and I absolutely would not recommend getting too in the weeds with comparing nutrients between vegetables, because ultimately variety is most important."
How can I stay on top of eating my vegetables?
If having two and a half cups of veggies a day sounds intimidating, just know there are a few ways to make the process more enjoyable.
"The easiest way to accomplish this is to incorporate vegetables into every eating occasion—snacks or meals," says Gorin. "There are also so many things you can do to make vegetables taste better. I like to sauté diced onions in low-sodium vegetable broth, for example, to give them extra low-calorie flavor, and you can roast asparagus with flavorful spices."
Additionally, Lemein recommends eating a wide variety of vegetables you like since having the same veggies all the time might start to make hitting your goals feel like a chore.
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