MyPyramid: Vegetables
adapted
from MyPyramid.gov
Any vegetable or 100% vegetable juice counts as a member of the
vegetable group. Vegetables may be raw or cooked; fresh, frozen,
canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient
content.
- Dark green
- Orange
- Dry beans and peas
- Starchy
- Other
The amount of vegetables you need to eat depends on your age, sex,
and level of physical activity.
|
Daily recommendation |
| Children |
2-3 years old |
1 cup |
| |
4-8 years old |
1 1/2 cups |
| Girls |
9-13 years old |
2 cups |
| |
14-18 years old |
2 1/2 cups |
| Boys |
9-13 years old |
2 1/2 cups |
| |
14-18 years old |
3 cups |
| Women |
19-30 years old |
2 1/2 cups |
| |
31-50 years old |
2 1/2 cups |
| |
51+ years old |
2 cups |
| Men |
19-30 years old |
3 cups |
| |
31-50 years old |
3 cups |
| |
51+ years old |
2 1/2 cups |
These amounts are appropriate for individuals who get less than 30
minutes per day of moderate physical activity, beyond normal daily
activities. Those who are more physically active may be able to
consume more while staying within calorie needs.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY.
It is not necessary to eat vegetables from each subgroup daily.
However, over a week, try to consume the amounts listed from each
subgroup as a way to reach your daily intake recommendation.
| |
|
Dark
green
|
|
Orange
|
|
Dry beans
and peas
|
|
Starchy
|
|
Other
|
| |
 |
|
Age |
|
|
|
AMOUNT PER WEEK |
|
|
|
Children
|
|
2–3
|
|
1 cup
|
|
½ cup
|
|
½ cup
|
|
1 ½ cups
|
|
4 cups
|
| |
|
4–8
|
|
1 ½ cups
|
|
1 cup
|
|
1 cup
|
|
2 ½ cups
|
|
4 ½ cups
|
|
|
|
Girls
|
|
9–13
|
|
2 cups
|
|
1 ½ cups
|
|
2 ½ cups
|
|
2 ½ cups
|
|
5 ½ cups
|
| |
|
14–18
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
3 cups
|
|
6 ½ cups
|
|
|
|
Boys
|
|
9–13
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
3 cups
|
|
6 ½ cups
|
| |
|
14–18
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
6 cups
|
|
7 cups
|
|
|
|
Women
|
|
19–30
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
3 cups
|
|
6 ½ cups
|
| |
|
31–50
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
3 cups
|
|
6 ½ cups
|
| |
|
51+
|
|
2 cups
|
|
1 ½ cups
|
|
2 ½ cups
|
|
2 ½ cups
|
|
5 ½ cups
|
|
|
|
Men
|
|
19–30
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
6 cups
|
|
7 cups
|
| |
|
31–50
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
6 cups
|
|
7 cups
|
| |
|
51+
|
|
3 cups
|
|
2 cups
|
|
3 cups
|
|
3 cups
|
|
6 ½ cups |
USDA Dietary
Guidelines for Americans |
