Nutrition Basics: Vegetable Serving Sizes

VEGETABLES

Okay, lets be honest…. most of us have a much easier time getting our kids to eat fruits than vegetables!!

Vegetables are the edible parts of plants.  Full of vitamins, minerals, fiber and phytochemicals!  They should make up a large part of our diet.

Keep trying different vegetables, cooked (or raw), multiple times!!

And try vegetables you may not like, because your child might!!

They are low in calories and can aid in maintaining a healthy lifestyle. (not fried please!)

Do you know what a portion is?

Each serving contains approximately 25 calories, 5 g carbohydrate, 2 g protein, 0 g fat

  • Asparagus, fresh 5 spears
  • Baby sweetcorn 6
  • Baby carrots 10
  • Baked beans 3 tbsp (1/2 cup)
  • Broad beans 3 heaped tbsp (1/2 cup)
  • Broccoli 2 large florets, 5 small florets
  • Brussels sprouts 8
  • Cabbage 3 heaped tbsp shredded, (1/2 cup)
  • Carrots 1 large
  • Celery 3 sticks
  • Cherry tomatoes 7
  • Corn 1 ear
  • Curly kale 4 tbsp (1/2 cup)
  • Eggplant One-third of a large one
  • Mixed salad Cereal bowl full (1 cup)
  • Mushrooms, button 14
  • Onion 4 slices
  • Parsnip 1 large
  • Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
  • Potatoes Never count towards your daily vegetable servings, in any form
  • Pulses, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
  • Salad leaves, lettuce etc Cereal bowl full (1 cup)
  • Scallions 8
  • Snowpeas 10
  • Spinach, cooked 2 heaped tbsp (1/2 cup)
  • Sugarsnap peas 10
  • Sweetcorn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
  • Tomato 1 medium
  • Tomato Juice 3/4 cup
  • Vegetable soup 1 serving of fresh or canned soup
  • Zucchini Half a large one

 

 

 

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