11 Veggies a Day for Health and Vitality

One way to ensure you get enough nutrition in your diet is to have a goal of eating 11 servings of vegetables per day. Eating this many vegetables will help to keep your weight and energy stabilized. Once your weight and energy are stabilized you have all of the tools to live the active life you seek. Eleven servings may sound like a lot but, I bet you will find with the information provided below, you too can make this a goal you can keep.

Some really great reasons to make 11 servings a day a part of your healthy diet:

Health Benefits:

  • Weight control
  • Lower LDL cholesterol
  • Stabilize blood pressure
  • Stabilize blood sugar
  • Greater energy
  • Greater sense of well-being
  • May prevent cancer
  • Controls or prevents diabetes
  • Healthier skin

 What is a Serving of Veggies?

½ cup chopped vegetables

1 cup greens

1 piece fruit

½ cup fresh juice

asparagus 4 spears                                         

1 cup vegetable broth

 celery 2-11 inch stalks                                                                                                       

 green beans bundle 1 ½ inch in diameter  

2Tbsp. pesto


portions veggies

What does an 11 serving of Veggies day look like?


1 egg scrambled with 1 cup spinach greens and Toast with 2 Tbsp. Kale pesto


Green smoothie with 1 cup greens, 1 cup frozen fruit, your choice of yogurt or liquid base


3 cups mixed greens, 1 ½ cup diced vegetables with your choice of protein and dressing


2 cups Hearty Vegetable Soup with ½ cup tomato, 1 cup greens, 1 cup mixed vegetables, 4 spears asparagus


1 ½ cup steamed vegetable medley with your choice of protein, grain or starchy vegetable


2 cups spaghetti squash with 1 cup tomato sauce, 1 cup mixed greens

hearty soup


Hearty Vegetable Soup

Serves 4 (2 cup serving size)

6 cups vegetable broth                 4 ribs celery, diced

2 slices bacon                                    4 carrots, diced

2 cups cooked beans                      4 cups greens

1/2 cup orzo pasta, cooked          1 tomato, chopped

1 zucchini, diced                              1 medium onion, chopped small             

  • Heat bacon over medium heat until crispy.
  • Add vegetables cook for 8 minutes.
  • Stir in your favorite spices, thyme, rosemary, black pepper, red pepper flakes.
  • Add 1 cup broth, scrape the bottom of the pan to incorporate browned bits.
  • Add beans and pasta.
  • Heat and serve.
  • Salt and pepper to taste.
  • Add cooked chicken and top with grated parmesan cheese if you like.