1800 Calorie Diet: How Many Servings of
Vegetables Do You Need Each Day?

Article by Diet Bites

For the 1800 Calorie Diet, the Vegetable Group daily serving recommendation equals 2.5 cups.

Examples of a Vegetable Serving

1/2 cup of cooked Detroit beets
1/2 cup of shredded purple cabbage
1/2 cup of cooked spaghetti squash

If you don't ketty to vegetables, often they can be poked into recipes and when combined with other ingredients, they take on unique flavors that might be right up your alley.

Here is one of our favorite vegetable based recipes featuring a healthy mix of roots.

Seasoned Fireside Roasted Vegetables

The great thing about this low calorie recipe is that it can be prepared while camping out; just be sure to bring a skillet or a foil pan than can be tossed after you are done.

Place one medium container of chicken broth (low fat) into the pan, then add the following root vegetables: celery stalks, turnips, potatoes, parsnips and onion. Add cracked pepper and place on the fire or into the oven until the vegetables are tender.

Be sure to cover the top of the pan with tin foil to seal in the heat.

Fiber Rich Vegetables

This food group is king where dietary fiber is concerned but it does have its pals - the fruit and grain group which also hold some hefty punches with foods that are rich fiber sources - such as pearled barley, dried pears and prunes.

In this group, beans are a fabulous source of dietary fiber. Selections like beans, dried peas and other legumes can fit the bill - although they do pack a lot of gas.

Speaking of which, while the body requires dietary fiber in order to keep the digestive system in top working order as well as to expel the waste from the system in a timely manner, too much fiber can equal health woes.

Some of the side effects of excessive fiber in the diet include: bloating, swelling in the abdomen, gas, flatulence, burping, and diarrhea. None of these are anything that we enjoy going through - most of which are embarrassing during those times when we can't find a precious private moment. We've all been there; most of us have experienced an accident or another in front of someone we know - or a complete stranger. While funny to the observer, it's no laughing matter to the victim of excess fiber.

On that note, we have some tips that will assist where foods that tend to bring on digestive issues while dieting. It takes the body a bit of time to adjust to all these leafy green objects that it is suddenly being fed - as well as the other healthy foods. With time, gas issues tend to lessen. Now for those tips....

1. Try to avoid pairing foods that extreme in promoting gas issues. Avoid teaming chicken and eggs. Sure, they both come from the bird but they can create enough gas at times to lift the human body off the ground. That eating wing will virtually attach to your underarms and send you in flight when a gassy moment a-rises.

2. While beef and barley make an excellent combination for soup ingredients - and both can pack a healthy punch, teaming barley with beans isn't a good idea. Remember the 'I ate a bean, oh barley boo' song? It didn't end pretty.

3. There are several popular gas remedy products on the market (and we know why they are so popular, don't we?) but even the strongest of the bunch can't tame a bait of boiled eggs, light beer and ham. Don't do it.

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