How much should I eat from the vegetable and legumes / beans group?
- ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
- ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
- 1 cup green leafy or raw salad vegetables
- ½ cup sweet corn
- ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
- 1 medium tomato
Starchy vegetables such as sweet potato, taro, cassava or sweet corn should form only part of your daily vegetable intake. This is because they are higher in energy (kilojoules) than other vegetables. Choosing from a wide variety of colourful vegetables at most meals means you will be eating plenty of lower kilojoule vegetables that help fill you up and control your weight.
If potatoes are eaten as hot chips and crisps they are considered to be a discretionary food rather than a serve of vegetables. Hot chips and crisps are high in kilojoules and added fat and added salt.