MyPlate Nutritional Guidelines: Recommended Daily Vegetable Servings

According to the USDA’s new nutritional guidelines for vegetables, daily choices should be selected from among the vegetable subgroups but 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 for more information about physical activity.
** 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		½ cup		2½ cups		½ cup		2 cups		1½ cups
		4–8 yrs old		1 cup		3 cups		½ cup		3½ cups		2½ cups
Girls		9–13 yrs old		1½ cups		4 cups		1 cup		4 cups		3½ cups
		14–18 yrs old		1½ cups		5½ cups		1½ cups		5 cups		4 cups
Boys		9–13 yrs old		1½ cups		5½ cups		1½ cups		5 cups		4 cups
		14–18 yrs old		2 cups		6 cups		2 cups		6 cups		5 cups
Women		19–30 yrs old		1½ cups		5½ cups		1½ cups		5 cups		4 cups
		31–50 yrs old		1½ cups		5½ cups		1½ cups		5 cups		4 cups
		51+ yrs old		1½ 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		1½ cups		5½ cups		1½ 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.

Source:  Choosemyplate.gov