Weekly Healthy Vegetable Checklist - Autumn Edition
Purpose of This Checklist:
This fall healthy vegetable checklist is designed to help you easily plan your weekly vegetable shopping and meal preparation. With scientifically categorized and clearly defined portions, this checklist ensures that you and your family get the necessary nutrients while shopping efficiently at the grocery store. Whether you’re a busy professional, a vegetarian, or part of a family with kids, this checklist offers simple, practical guidance to make healthy eating more accessible and enjoyable.
1. Vegetable Categories and Nutritional Information
We’ve followed the USDA vegetable classification to provide recommended weekly purchase amounts and total weight for each category. Each type of vegetable is rich in specific nutrients, ensuring you and your family receive balanced nutrition throughout the fall season.
Leafy Greens:
Nutrients: High in Vitamin K, Folate, Fiber.
Recommended Portions: 5-7 servings per week.
Per Serving Weight: Approximately 85g (3 oz).
Total Weight: Approximately 425-595g (15-21 oz).
Recommended Varieties:
1. Spinach: Rich in iron, supports blood health.
2. Kale: High in Vitamin K, supports bone health.
3. Lettuce: High in fiber, promotes digestive health.
4. Swiss Chard: Rich in Vitamin A, supports vision health.
5. Arugula: High in antioxidants, boosts immunity.
Cruciferous Vegetables:
Nutrients: High in Vitamin C, Fiber, Antioxidants.
Recommended Portions: 3-4 servings per week.
Per Serving Weight: Approximately 150g (5.3 oz).
Total Weight: Approximately 450-600g (16-21 oz).
Recommended Varieties:
1. Broccoli: High in Vitamin C, boosts immunity.
2. Cauliflower: High in fiber, aids digestion.
3. Cabbage: High in Vitamin K, supports bone health.
4. Bok Choy: Rich in Vitamin A, supports immune function.
5. Brussels Sprouts: High in folate, supports cell health.
Root Vegetables:
Nutrients: High in Carbohydrates, Dietary Fiber, Vitamin A.
Recommended Portions: 3-4 servings per week.
Per Serving Weight: Approximately 130g (4.6 oz).
Total Weight: Approximately 390-520g (14-18 oz).
Recommended Varieties:
1. Carrots: Rich in beta-carotene, supports vision health.
2. Beets: High in iron and antioxidants, supports blood health.
3. Sweet Potatoes: High in Vitamin A, supports immune function.
4. Potatoes: High in potassium, supports heart health.
5. Taro: High in fiber, helps regulate blood sugar.
Nightshades:
Nutrients: High in Vitamin C, Antioxidants, Potassium.
Recommended Portions: 2-3 servings per week.
Per Serving Weight: Approximately 120g (4.2 oz).
Total Weight: Approximately 240-360g (8.5-12.7 oz).
Recommended Varieties:
1. Tomatoes: High in lycopene, supports heart health.
2. Eggplant: High in fiber and antioxidants, supports digestive and heart health.
3. Red Bell Peppers: High in Vitamin C, boosts immunity.
4. Cucumbers: High in water, helps maintain hydration.
5. Green Peppers: High in Vitamins A and C, supports eye and skin health.
Allium Vegetables:
Nutrients: High in Sulfur Compounds, Vitamin C, Fiber.
Recommended Portions: 2-3 servings per week.
Per Serving Weight: Approximately 100g (3.5 oz).
Total Weight: Approximately 200-300g (7-10.5 oz).
Recommended Varieties:
1. Onions: High in sulfur compounds, supports immune health.
2. Garlic: High in antimicrobial properties, supports immune function.
3. Green Onions: High in Vitamin C, helps fight infections.
4. Leeks: High in fiber, promotes digestive health.
5. Shallots: High in antioxidants, protects cellular health.
2. Instructions and Considerations
To help you make the most of this checklist, we’ve included some suggestions that can be adjusted based on your family’s specific needs. Please adjust accordingly.
Serving Size Definition: Each serving is roughly the amount needed for one dinner meal. Daily intake should be calculated based on two meals, meaning breakfast, lunch, or dinner should total 2 servings of vegetables.
Applicability: The amounts recommended in this checklist are intended to meet the weekly needs of one adult. If you have more family members, don’t forget to add their portions too.
For Busy Professionals: If you typically have breakfast and lunch outside the home on workdays, you’ll only need to purchase enough vegetables for your dinner meals.
Families with Children: For children under 12, it’s recommended to reduce the vegetable portions to half of the adult recommendation.
For Vegetarians: It’s advisable to increase the portion sizes by 1.5 times. For example, if the original recommendation is 100g, consider increasing it to 150g to ensure sufficient nutrient intake without animal products.
For Diabetics: Avoid or reduce high-sugar, high-carbohydrate vegetables like potatoes and beets. Instead, prioritize leafy greens and cruciferous vegetables.
For Those with Hypertension: Increase potassium-rich vegetables like broccoli and spinach, while avoiding high-sodium pickled vegetables.
Simplified Approach: To make this checklist easy to use, some situations have been simplified. We encourage you to adjust according to your family’s specific situation and dietary habits.
Conclusion
This fall vegetable checklist is designed to help you and your family plan a healthy diet more effectively. Save and share this checklist with friends, and enjoy a nutritious and delicious fall season together!