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How Much Vegetables Do We Need Every Day?

Fion CHOW, accredited Practising Dietitian (DAA, AUS) and Assistant Treasurer of Hong Kong Dietitians Association, said ,“ Research suggests that eating adequate amounts of vegetables can reduce the risk of developing various diseases and health problems like hypertension, diabetes, heart diseases, certain cancers and obesity.”

For an adult, it is recommended to have at least 3 servings of vegetables, i.e. 1.5 bowl of vegetables, per day. (Table 2)

Table 2 The Recommended Daily Intake of Vegetables

Age The Recommended Minimum Daily Intake of Vegetables
Serving Bowl
2 – 5 years 1.5 3/4
6 – 11 years 2 1
12 – 17 years 3 1.5
18 – 64 years 3 1.5
65 years above 3 1.5

Remark : 1 bowl = 250-300 ml
 

Table 3: Comparision on Nutritional Values of Different Types of Vegetables

Per 100g
Raw		 Energy
(kcal)		 Carbohydrates
(g)		 Protein
(g)		 Fat
(g)		 Dietary Fibre
(g)		 Sodium
(mg)		 Potassium
(mg)
Leafy Vegetables Tientsin Cabbage 16 3.23 1.2 0.2 1.2 9 238
Watercress 11 1.29 2.3 0.1 0.5 41 330
Gourds Pumpkin 26 6.50 1.00 0.10 0.5 1 340
Chayote 19 4.51 0.82 0.13 1.7 2 125
Fruit Vegetables Tomato 16 3.18 1.16 0.19 0.9 42 212
Eggplant 24 5.70 1.01 0.19 3.4 2 230
Root Vegetables Lotus Root 74 17.23 2.60 0.10 4.9 40 556
Potato 77 17.47 2.02 0.09 2.2 6 421
Beans Yard-long Bean 47 8.35 2.80 0.40 *NA 4 240
Sugar Snap Pea 42 7.55 2.80 0.2 2.6 4 200
Legumes (Legume) Soybean 446 30.16 36.49 19.94 9.3 2 1797
(Legume) Red Bean 329 62.90 19.87 0.53 12.7 5 1254
Mushrooms White Button Mushroom 22 3.26 3.09 0.34 1.0 5 318
Enokitake 37 7.81 2.66 0.29 2.7 3 359


Source of Data: The Nutrient Data Laboratory, United States Department of Agriculture.
*NA = Not Available

Extract from CookSmart, Issue 23