As a dietitian, I’m always working to get my clients (and my friends and family!) to eat more vegetables. Many don’t realize the recommended daily serving size for fruits and vegetables is 10 servings per day. I know, double digits! It sounds like a lot, and it is, especially if you’re not a natural veggie-lover. But here’s what a serving really looks like:
1 cup of leafy green vegetables
1 cup raw vegetables
½ cup of cooked vegetables
1 medium piece of fruit
½ cup chopped fruit
Fruits and vegetables are loaded with vitamins, minerals, and phytonutrients (micronutrients only found in plants), which help your body fight off sickness, and keep your metabolism running efficiently. But while being high in nutrients and fiber, they are very low in calories, working to keep you full, without contributing to weight gain. Squeezing in 3-4 servings at every meal might be easier than you think, especially if you make something as tasty as one of our dietitian-approved recipes below. Check out our 12 must-try plant-powered recipes below!
1. Winter Root Vegetable Salad from Nutritioulicious
2. Green and Beans Stuffed Portabella Mushrooms from Emily Kyle Nutrition
3. Cauliflower Chicks and Cheese from Jessi Haggerty, RD
4. Seared Scallop Southwest Corn and Tomato Salad from Nourish Breathe Thrive
If you’re looking for more ways to squeeze a few extra servings of fruits and vegetables into your diet, make sure to check out our favorite smoothie recipes here.
We’d love to hear from you! Let us know which recipe you’re most likely to try in the comments below!