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Mind Your Peas and Cukes

(3 oz.about cupcooked, unless noted)
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ow can you t in the recommended 11 servings a day of vegetables and fruits? Its easy. A serving is usually only half a cup, so just eat twoor threeservings at a time. Dont like our Superstars? Ignore the rankings and eat your faves.
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Red cabbage Okra Scallions, raw ( cup) Zucchini Cauliower, raw (7 orets) Green beans Leeks ( cup) Lima beans Green chili pepper, raw () Cauliower (5 orets) Avocado, raw () Kohlrabi Artichoke () Jalapeo pepper, raw (2) Potato, with skin (1 small) Celery, raw (2 medium stalks) Yellow squash Corn Parsnips Red chili pepper, raw () Iceberg lettuce, raw (2 cups)

95 94 91 88 87 83 82 82 81 77 75 71 69 68 64 63 60 58 55 55 54

30 20 10 10 20 30 30 110 10 20 110 30 30 10 100 10 20 80 60 10 10

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Superstars (Score = 150+)

Kale Spinach, raw (2 cups) Spinach Collard greens Swiss chard Turnip greens Pumpkin, canned Mustard greens

1,392 968 949 737 717 714 577 550

20 20 20 20 20 20 40 10 100 20 30 30 10 30 10 10 20 30 10 30 30 20 30 10 30 70 10

Sweet potato, with skin (1 small) 492 Radicchio, raw (2 cups) Carrots Broccoli rabe (4 stalks) Romaine lettuce, raw (2 cups) Baby carrots, raw (8) Red leaf lettuce, raw (2 cups) Green leaf lettuce, raw (2 cups) Arugula, raw (2 cups) Broccoli (2 spears) Curly endive, raw (2 cups) Brussels sprouts Broccoli, raw (3 spears) Red bell pepper Butternut squash ( cup) 467 399 392 340 335 304 298 293 268 264 247 246 225 208

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Gotta Love em (Score = 0-49)

Jicama, raw ( cup) Rutabaga Beets Jerusalem artichoke (sunchoke), raw ( cup) Beets, canned White (button) mushrooms Turnips 48 44 43 41 33 33 28 30 30 40 60 30 20 20 10 30 30 40 20 50 20 10 10

Bibb or Boston lettuce, raw (2 cups) 201 Red bell pepper, raw ( large) Peas Bok choy 198 173 154

Cucumber, raw, with peel ( med.) 27 Portobello mushrooms ( cup) 24 21 21 20 19 19 13 9

Veggie Good (Score = 50-149)

Savoy cabbage, raw (1 cup) Tomato ( cup) Red cabbage, raw (1 cup) Asparagus (6 spears) Tomato, raw ( cup) Cabbage, raw (1 cup) Green bell pepper Green bell pepper, raw ( large) Zucchini, raw ( medium) 139 136 135 134 126 120 113 112 103 20 20 30 20 20 20 20 20 10

Eggplant ( cup) Onion ( cup) Spaghetti squash Shiitake mushrooms White (button) mushrooms, raw (5 medium) Radishes, raw (3 large) Onion, raw (3 Tbs.)

Source: U.S. Department of Agriculture National Nutrient Database (ndb.nal.usda.gov).

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