GRAINS & STARCHY VEGETABLES 5+ servings
LEGUMES & SOYFOODS 3+ servings
VEGETABLES 4+ servings
SEEDS & NUTS 1-2 servings
FRUIT 2+ servings
FRUITSWhat they do: Fruits are great for hydration and they’re a fantastic source of fiber, which aids in digestion and helps prevent heart disease, as well as potassium, which is important for proper organ function. Fruits are also an amazing source of antioxidants. How much? Two or more servings per day What’s a serving? 1 medium-sized, fresh fruit, 1 cup cut-up fruit Best sources: Apples, oranges, blueberries, blackberries, bananas Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of fruit.
VEGETABLESWhat they do: Vegetables are pretty much the healthiest foods on the planet. They provide beta carotene, which your body turns into vitamin A. It is important for good vision and immune function. Vegetables also provide vitamin C, which creates collagen, a protein that makes skin, joints, and bones strong. They also contain a host of cancer-fighting phytochemicals. How much? Four or more servings per day What’s a serving? ½ cup cooked vegetables,1 cup raw vegetables, ½ cup vegetable juice Best sources: Kale, broccoli, spinach, romaine lettuce, peppers, cabbage Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients.
SEEDS & NUTSWhat they do: Nuts and seeds provide protein and iron, as well as zinc, which supports a healthy immune system. Omega-3 fatty acids, found in walnuts, flax seeds, and chia seeds, aid in healthy brain function. How much? One to two servings per day What’s a serving? ¼ cup nuts, 2 Tbsp seeds, 1 Tbsp nut or seed butter Best sources: Pumpkin seeds, peanut butter, tahini, flax seeds, walnuts, almonds Tip: Try some tahini in your salad dressing to add creaminess or a handful of almonds as a satisfying, midday snack.
LEGUMES & SOYFOODSWhat they do: Legumes and soyfoods provide a hefty amount of protein, the basic component of all living cells that supports growth, maintenance, and repair. Many of these foods are also rich in calcium, which is vital for strong and healthy bones, and iron, an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to the rest of your body. How much? Three or more servings per day What’s a serving? ½ cup cooked beans, ½ cup tofu, ½ cup tempeh, 1 cup fortified soy milk Best sources: Kidney beans, tofu, tempeh, lentils, peas Tip: Make sure to buy calcium-set tofu so you not only get a healthy dose of protein, but calcium as well.
GRAINS & STARCHY VEGETABLESWhat they do: Grains are a great source of fiber and iron, and they also contain some protein. They are rich in B vitamins, which are important for metabolism and nerve function. How much? Five or more servings per day What’s a serving? ½ cup cooked rice, pasta, or quinoa, 1 sweet potato, 1 ounce ready-to-eat cereal, 1 slice whole wheat bread Best sources: Brown rice, whole wheat pasta, oatmeal, sweet potatoes, yams Tip: Throw a dash of quinoa into your salad to add some bulk and additional flavor.
NUTRITION MUST-HAVES BE SURE TO INCLUDE THESE KEY ELEMENTS IN YOUR VEG DIET!