Eating More Veggies Can Help You Lose Weight – Here’s How Much You Need Per Day

For weight loss, feeling full is so important, Leslie said, and the fiber and high water content in vegetables helps us feel satiated longer. “For good health, we should aim for seven to nine servings of fruits and veggies per day,” Leslie said. “We know veggies reduce the risk of almost every chronic disease, so the more the better.”

One cup of raw vegetables or half a cup of cooked vegetables counts as one serving. Leslie recommends her clients eat at least two cups of cooked veggies or four cups of raw (like in a salad) veggies with lunch, and two cups of cooked veggies or four cups of raw veggies with dinner. Making this dietary change fills you up faster, so the higher-calorie foods on your plate will make up less of your meal. “From these two meals alone, it yields about four servings per meal, so that’s eight total for the day,” she said.

All veggies that aren’t starchy are great for weight loss, since you can eat as many as you want with minimal calories, Leslie explained. Go for salad greens like kale, arugula, and spinach, as well as broccoli, cauliflower, carrots, cabbage, bell peppers, cucumbers, zucchini, mushrooms, celery, and onions. “The only ones to watch portions on would be potatoes, sweet potatoes, corn, peas, and cooked beans,” Leslie said.

Be sure to eat a mix of cooked and raw veggies. You can add spinach to your breakfast smoothie, munch on a big kale salad with roasted butternut squash for lunch, have veggies with hummus for a snack, and enjoy roasted broccoli and cauliflower with dinner. Aim for at least five different-colored fruits and veggies per day for optimal antioxidant intake.

Eating veggies throughout the day will help you stay full and satisfied, so you won’t feel hungry but will still lose weight. “Also, don’t just think about weight loss, but also all the antioxidants you are eating!” Leslie said.

Here are some creative ways to eat more veggies. If you prep them ahead of time, it’ll be much easier to ensure you get your fill!