How many servings of vegetables should you eat per day?
“I recommend a minimum of five per day,” advises Julia Zumpano, R.D., a registered dietitian at the Cleveland Clinic Center for Human Nutrition. This recommendation aligns with the American Heart Association guidelines, which suggest aiming for four to five servings of fruits and vegetables each day based on a 2,000-calorie-a-day diet.
For reference, this equates to about 2 to 3 cups of vegetables per day.
“Aim to have at least three of your recommended five daily servings of fruits and vegetables be non-starchy vegetables,” adds Sherry Flint, RD, registered dietitian and regional outpatient nutrition manager at AdventHealth Diabetes Institute. Non-starchy vegetables, such as leafy greens, peppers and broccoli, are recommended because they are lower in calories and higher in essential nutrients and fiber than starchy vegetables, such as peas, corn and potatoes.
What happens to your body when you start eating more vegetables
Scientific evidence of the positive effects of eating more vegetables continues to grow. Emily Haller, R.D., Diabetes Education Manager at AdventHealth, highlights that a key benefit is that “eating more vegetables increases your fiber intake, slowing the rate at which food leaves the stomach,” which helps stabilize your energy supply and maintain your energy levels between meals or snacks.
Another big benefit has to do with gut health, which is home to trillions of microbes that are vital to your overall health. “Eating more vegetables provides these microbes with beneficial carbohydrates, phytochemicals, and fiber, keeping them healthy and happy,” Haller points out.
Vegetables also benefit skin health. While we often hear that sunscreens and lotions are just for protecting our skin from the outside, vegetables have anti-inflammatory properties that help keep our skin healthy from the inside. “Eating lots of vegetables won’t get rid of wrinkles, but they can help minimize skin damage (inflammation) caused by smoking, sun exposure, stress, lack of sleep, etc.,” says Haller. Plus, vegetables help keep you hydrated, which is essential for skin health.
Research suggests that eating vegetables can have a positive impact on sleep: “One reason may be the magnesium in vegetables, which has a calming effect and is thought to help improve sleep. Another reason may be calcium, which is known to help the brain use tryptophan to produce melatonin, a hormone that regulates the sleep-wake cycle,” explains Haller.
Ahead, we consulted nutritionists to share their best strategies for getting more veggies into your diet, even on the go, and they also suggest some creative solutions you might not have considered before. (Though we love a good salad.) So There’s a lot every week, right?
How to eat more vegetables
Mix vegetables into meatballs or meatloaf
Rest easy, meat lovers: If you find adding veggies to your good, satiating animal protein makes it even tastier, Zumpano suggests: Puree or finely chop the veggies and mix them into your meatball or meatloaf recipes. Some clever Italian parents make meatballs by adding julienned carrots, zucchini, and spinach to their beef, which is a sneaky and tasty way to get little ones to eat their veggies.
Zumpano also suggests addition ideas like mushrooms and bell peppers, and cauliflower rice also works beautifully.
