Inside The Pyramid

How many vegetables are needed daily or weekly?
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Vegetable choices should be selected from among the vegetable subgroups. 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.

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart. Recommended weekly amounts from each vegetable subgroup are shown in the second chart.

Daily recommendation*
Children
2-3 years old
1 cup**
 
4-8 years old
1½ cups**
Girls
9-13 years old
2 cups**
 
14-18 years old
2½ cups**
Boys
9-13 years old
2½ cups**
 
14-18 years old
3 cups**
Women
19-30 years old
2½ cups**
 
31-50 years old
2½ cups**
 
51+ years old
2 cups**
Men
19-30 years old
3 cups**
 
31-50 years old
3 cups**
 
51+ years old
2½ 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.
** Click here to see what counts as a cup of vegetables.

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 vegetables
Red and  orange vegetables
Beans and peas
Starchy vegetables
Other vegetables
AMOUNT PER WEEK**
Children
2–3 yrs old
cup
2½ cups
½ cup
2 cups
1 cups
 
4–8 yrs old
1 cup
3 cups
cup
3½ cups
2½ cups
Girls
9–13 yrs old
1 cups
4 cups
1 cup
4 cups
3½ cups
 
14–18 yrs old
1 cups
5 cups
1 cups
5 cups
4 cups
Boys
9–13 yrs old
1 cups
5 cups
1 cups
5 cups
4 cups
 
14–18 yrs old
2 cups
6 cups
2 cups
6 cups
5 cups
Women
19–30 yrs old
1 cups
5 cups
1 cups
5 cups
4 cups
 
31–50 yrs old
1 cups
5 cups
1 cups
5 cups
4 cups
 
51+ yrs old
1 cups
4 cups
1 cup
4 cups
3½ cups
Men
19–30 yrs old
2 cups
6 cups
2 cups
6 cups
5 cups
 
31–50 yrs old
2 cups
6 cups
2 cups
6 cups
5 cups
 
51+ yrs old
1 cups
5 cups
1 cups
5 cups
4 cups

** Click here to see what counts as a cup of vegetables.

Key Consumer Message: Make half your plate fruits and vegetables.
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Last Modified: June 04, 2011 11:12 AM