Spinach, broccoli, carrot, tomato, beetroot, green leafy vegetables, cucumber, lettuce, etc.

  • 3-5 servings daily
  • Strong colour vegetables such as spinach, tomatoes and green peppers are packed with nutrients
  • Go for a variety of colours as each colour gives different types of vitamins and minerals
  • Choose fresh vegetables rather than canned; and raw or steamed rather than fried

Eating a diet rich in a variety of types and colors of vegetables provides your body a mixture of vital nutrients including potassium, fiber, folate (folic acid) and vitamins A, E and C. If you are trying to lose weight by limiting your caloric intake; vegetables consumption is a perfect idea as they are low in calories and fat. The plentiful amounts of fibers in vegetables help provide a feeling of fullness, ensure a proper bowel function, reduce blood cholesterol levels and may lower risk of heart disease. They are also rich in many antioxidants which in turn help protect your body from cardiovascular diseases and cancers.

Calorie content

one serving yield 35 calories, Examples of a serving include: 1/2 cup of cooked vegetables, 1 cup of raw leafy vegetables, ½ of vegetable juice.