Only one in 10 Americans eats the recommended daily servings of vegetables and fruits, which means we’re missing out on the nutrients that produce delivers, especially potassium and fiber. How many servings should you be eating? It depends on your calorie needs. An adult eating 2,000 calories a day should aim for 21⁄2 cups of vegetables. A good rule is to fill half your plate with fruits and vegetables, which is also good news for your waistline, as vegetables are low in calories.
The most brightly colored produce is often the most nutrient-rich, so it’s important to eat a wide variety of colorful vegetables—particularly dark green, red and orange vegetables. To make sure you’re getting enough, check out these examples of what counts as a "cup equivalent” of vegetables. All calorie counts are for plain vegetables, with no added butter, dressing or other ingredients.
Check with your doctor about the right diet for you.
One serving is 1 large baked sweet potato (162 calories) or 1 cup cooked sliced or mashed sweet potato (180 calories). One serving of potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced or mashed potato (134 calories).