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Three Servings of Vegetables

What are counted towards the 3 servings of vegetables?

Vegetables in various forms are counted:
  • Fresh, canned and frozen vegetables (except preserved vegetables, such as salt-cured and pickled vegetables)
  • Root and gourd vegetables (except those consumed as major sources of starch in diet such as potatoes, sweet potatoes and cassava)
  • Beans, peas, mushrooms, seaweeds and sprouts
  • Pure vegetable juice without added sugar or salt*
 
Nevertheless, choose seasonal fresh vegetables whenever possible!
 

How big is a serving of vegetables?

One serving of vegetables is approximately equivalent to:
  • 1 bowl of raw leafy vegetables (e.g. lettuce and purple cabbage)
  • 12 bowl of cooked vegetables, including leafy vegetables, sprouts, gourds, beans or mushrooms (e.g. Chinese flowering cabbage, Chinese kale, spinach, white cabbage, bean sprouts, eggplant, carrot, snow pea and enoki mushroom)
  • 34 glass of pure vegetable juice without added sugar or salt* (e.g. fresh tomato juice with pulp)
 
Remarks: 1 glass ≈ 240 ml; 1 bowl = 250-300 ml
 
Try to choose a variety of fresh vegetables to obtain different nutrients.
 
*Pure vegetable juice contains less dietary fibre and nutrients in content. Besides, pure vegetable juice in excess of 34 glass (180 ml) will still be counted as having only one serving of vegetables on the same day.