Eat a selection of veggies with no added fat or sodium.

Choose a variety from the complying with subgroups:

Dark green vegetables

Broccoli

Spinach

Romaine

Collard greens

Dark green leafy lettuce

Orange vegetables

Carrots

Sweet potatoes

Winter squash

Pumpkin

Legumes (prepared dry beans, peas as well as soybean products)

Pinto beans

Kidney beans

Lentils

Chickpeas

Tofu

Starchy vegetables

White potatoes

Corn

Peas

Other vegetables

Tomatoes

Lettuce

Green beans

Onions

Cauliflower

Zucchini

Mushrooms

To get specific…

If you consume 1400 calories, the USDA recommends eating:

1.5 mugs of dark green vegetables per week.

1 cups of orange vegetables per week.

1 cups of legumes per week.

2.5 cups of starchy vegetables per week.

4.5 cups of other vegetables per week.

If you consume 1600 calories, the USDA recommends eating:

2 mugs of dark eco-friendly vegetables per week.

1.5 cups of orange vegetables per week.

2.5 cups of legumes per week.

2.5 cups of starchy vegetables per week.

5.5 cups of other vegetables per week.

If you consume 1800 – 2000 calories, the USDA recommends eating:

3 mugs of dark eco-friendly veggies per week.

2 cups of orange vegetables per week.

3 cups of legumes per week.

3 cups of starchy vegetables per week.

6.5 cups of other vegetables per week.

If you consume 2200 – 2400 calories, the USDA recommends eating:

3 cups of dark eco-friendly veggies per week.

2 cups of orange vegetables per week.

3 cups of legumes per week.

6 cups of starchy vegetables per week.

7 cups of other vegetables per week.

If you consume 2600 – 2800 calories, the USDA recommends eating: