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- 2 \u00bd cups of vegetables\/day and 2 cups of fruit\/day<\/li>\n
- 1-2 servings of fruit daily and 3-5 servings of vegetables daily \u2013 some raw and some cooked<\/li>\n
- Variety (hint: eat the rainbow). Challenge yourself to see how many different varieties you can eat each week!<\/li>\n
- Lower starch vegetables: leafy greens, mushrooms, tomatoes, beets, cruciferous vegetables, summer squash and zucchini, celery, asparagus, artichokes, pea pods, radishes, turnips, green beans, onions<\/li>\n
- Colorful fruits: Berries, citrus fruits, pomegranates, apples, kiwi (did you know you can eat the skin) and avocado (a fruit) are great sources of vitamins, minerals and fiber<\/li>\n
- If you are looking for ways to add some calories to your diet, include more of the starchy vegetables like sweet potatoes, white potatoes, corn, and peas.<\/li>\n<\/ul>\n\n
![](\"https:\/\/blogs.oncolink.org\/wp-content\/uploads\/vegetables-1085063__340.jpg\")
<\/figure>\n<\/div>\nLeafy greens:<\/strong><\/p>\n
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- Leafy green vegetables contain a range of nutrients and bioactive compounds including vitamin E and K, lutein, beta carotene and folate.<\/li>\n
- Phytochemicals, Anti-oxidants, Fiber, Vitamins, and Minerals<\/li>\n
- 1 serving per day of leafy green vegetables may reduce cognitive decline compared to folks who rarely or never eat leafy green vegetables*<\/li>\n<\/ul>\n
Brassica vegetables aka cruciferous vegetables:<\/strong><\/p>\n
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- Rich sources of antioxidants, sulfur containing phytochemicals (glucosinolates), nutrients (vitamin C, vitamin K, vitamin A, potassium) and fiber. May help reduce inflammation.<\/li>\n
- Versatile and available all year round \u2013 at least 375 different varieties.<\/li>\n
- Because cooking can reduce the amount of some of the glucosinolates and vitamin C, lightly steaming will help preserve more of these compounds.<\/li>\n
- Many of the cruciferous vegetables can be eaten raw: radishes, daikon, arugula, watercress, mizuna, and cabbage.<\/li>\n
- Add to smoothies, use in stir-fries, soups, slaws and salads. Roasting Brussels sprouts and cauliflower mellows the flavor. Steamed collard greens can be used for a low carb wrap for a sandwich<\/li>\n<\/ul>\n
Getting the recommended amount of vegetables in your daily diet is a challenge you can easily conquer. Don\u2019t forget to eat a mix of raw and cooked vegetables to get the most out of your diet!<\/p>\n