Many times we are told to watch our portions and have only one serving, but what is a serving? According to the USDA, “my plate” which took the place of my pyramid we should be consuming 2 ½ cups of vegetables.  So keep in mind that 1 cup raw vegetables or cooked is equal to 1 cup, however 2 cups raw dark green vegetables such as spinach equals 1 cup. 


  • Add chopped fresh vegetables to cooked cereal for breakfast and skip drinking juice.
  • Add a variety of chopped, dark green, leafy vegetables or leftover cooked vegetables to an omelet for breakfast or even a fast lunch.
  • Choose broth-based soups that contain lots of vegetables as an appetizer or add small amounts of lean meat or chicken for a satisfying and complete meal.
  • Keep a bowl of fresh fruit on the counter. (It’s amazing what you’ll choose for snacks if healthy options are right in front of you!)
  • Have a bowl of clean, cut-up raw vegetables in the fridge, ready for grab-and-go snacking.
  • Keep the number 3 in mind for dinner: 1 = a cooked vegetable, 2 = a raw vegetable, such as sliced tomatoes or a raw vegetable salad, and 3 = fruit for dessert, such as sliced apples or a bowl of fresh berries.
  • Don’t forget to eat a variety of colored veggies to be sure you are getting an assortment of vitamins and minerals in your diet!