You have probably heard that you need to eat five servings of veggies a day.

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Photo Credit: North Shore Pediatric Clinic


It is taught everywhere!  Schools, hospitals, workplaces, on TV… but no one tells you what a serving of veggies looks like. For the longest time, I honestly thought that I didn’t eat enough vegetables and I felt so guilty about it because I am a university trained nutritionist! I should know this stuff but it wasn’t taught to me in my schooling. So, being the forever curious person that I am, I decided to look into it.


I googled the phrase “what does a serving of veggies look like?” and I’m going to be honest, I was a bit overwhelmed! I kept getting two different answers and I want to keep my street cred so I turned to the World Health Organisation for an answer and after digging pretty deeply into the official documentation, I found this quote:


Despite the great variations in national contects, there do seem to be some coomon factors underlaying most defintions. For vegetable portions, a volume of 250mL of raw leafy vegetables or half of this volume (125 mL) of cooked or chopped vegetables accounts for apporximately 80 g. World Health Organisation


So what does that mean?


A vegetable serving (and fruit too) is 80g. This equates to:

• ½ cup of vegetable juice

• 1 cup of leafy vegetables

• ½ cup of cooked or raw vegetables

And while I am at it, it is recommended to get 2 servings of fruit a day, which looks like this: 

• ½ cup of fruit

• 1 medium piece of fruit

• ¼ cup of dried fruit

• ½ cup (4 ounces) of 100% fruit juice


Turns out that is is pretty easy to get 5 servings of vegetables in a day, because one serving of veggies is not as big as I had imagined!

Here I am thinking that I need to eat 5 whole vegetables to get all my recommendations and it turns out that most servings are about ½ cup. That still sounds big but have you looked at ½ cup of carrot? It’s not very big at all. Another way to look at it is that you need to get at least 2½ cups of vegetables a day or 4oog.

So what does 5 servings of veggies in one day look like? Well here is a list of some servings of veggies:


Getting your 5 servings of veggies in a day…

Example One:


One large salad with 5 cups of salad greens.

Fruit: 1 banana and 1 orange


Example Two:

Stir fry with ½ cup of broccoli, 1 cup of cooked asian greens, ½ cup of mushrooms and ½ cup of chopped peppers.

Fruit: 1 cup of blueberries


Example Three:

Veggie platter with ½ cup of broccoli, ½ cup of carrots along with a dip of choice.

Plus, a salad with 2 cups of salad greens and what ever else you want.

Fruit: 1 orange and 1 pear.



So now that I have finished talking about how to get your 5 servings of veggies a day, what was this thing about saving the world? 

Well… when you are eating your recommended servings of veggies each day, you feel better. And when you feel better, you are a better person and when you are a better person, you can do anything! Also, when you are eating more plants, it means that you are eating less toxic processed foods and also less meat, taking the pressure off the planet.

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Photo Credit: Pintrest

Just something to think about 🙂 


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Have a great day,








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