What is a serving of vegetables?

A serving of vegetables can be tricky because it depends on the vegetable and how it's prepared. Here are some general guidelines:

General Rules:

* 1 cup raw vegetables: This is the standard serving size for most raw vegetables like broccoli, carrots, celery, spinach, etc.

* ½ cup cooked vegetables: When vegetables are cooked, they shrink in size, so a serving is typically half a cup.

* 1 medium-sized vegetable: This applies to vegetables like potatoes, sweet potatoes, tomatoes, and avocados.

* ½ cup dried beans or lentils: These are considered a vegetable in nutrition guidelines.

Examples:

* Broccoli: 1 cup raw florets or ½ cup cooked

* Carrots: 1 cup raw baby carrots or ½ cup cooked carrots

* Spinach: 1 cup raw or ½ cup cooked

* Potato: 1 medium-sized potato

* Tomato: 1 medium-sized tomato

* Avocado: ½ avocado

Important Notes:

* Variety is key: Aim for a variety of vegetables from different color groups to get a wide range of nutrients.

* Preparation matters: Roasting, grilling, and steaming can retain more nutrients than boiling or frying.

* Portion sizes can vary: Consult the nutrition label of pre-packaged vegetables or a reliable food guide for specific portion sizes.

Ultimately, the best way to figure out what a serving size is for you is to consult with a registered dietitian or nutritionist. They can help you determine the best serving size for your individual needs and dietary goals.