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5/24/13 6:17 P

This link will take you to the veggie section of Choose My Plate.
You can then look up the amount of veggies to have daily based on gender, age, etc.
You will also see the serving size of different veggies.

SP Registered Dietitian Nutritionist

ICEDEMETER Posts: 1,332
5/24/13 5:20 P

On steamed veggies, I'll often use a dash of balsamic vinegar, or apple cider vinegar, or a sprinkle of parmesan, or a Tbsp or so of yogurt mixed with dehydrated onions, garlic, and dried dill. There have also been times when I've topped them with a splash of red wine and a mix of spices. Occasionally I'll make a quick berry compote to add a little bit of sweetness if I'm using more bitter veggies. Basically - whatever taste I feel will complement the meal that I'm having.

I've had a few "yucks", but have really enjoyed playing around with sauces and spices to change the flavours around.

Hope you have as much fun with it as I do!

STARS4ME Posts: 227
5/24/13 5:01 P

garlic minced , with Mrs Dash seasonings .... quite a few options there all no salt :)

JAMIE68117 SparkPoints: (4,321)
Fitness Minutes: (5,913)
Posts: 59
5/24/13 3:26 P

Yeah I mean I know how many calories of veggies I'm eating- I was just curious what was considered a serving to the FDA or whoever sets all those guidelines.

I've also heard now they're saying like 9-13 veggies is a better number?! Who knows! haha I guess we just gotta eat as many as we feel we can without going crazy!

And I'll have to try the lemon juice idea, but I get sick of lemon seasoning I have! Lemon is def good for something different every now and then. :)

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
5/24/13 3:18 P

The fact that 'serving' is so loosely defined is one of the things that drove me to keep track of things by either weight or volume. For most food items, there is a known calorie count for a known weight of an item.

As for your question about seasoning, I love to use a dash of lemon juice over pretty much any veggie that comes frozen.

BUNNYKICKS Posts: 2,433
5/24/13 3:10 P

"So the definition of "serving" is "the amount that the average person in the late 1980s thought was a serving."

WOW I had no idea! Learn something new every day! (and no wonder we 2013 people have a tendency to look at a "serving size" and go what-the-heck-is-this-all??? as "servings" have expanded mightily since the 80's).

JAMIE68117 SparkPoints: (4,321)
Fitness Minutes: (5,913)
Posts: 59
5/24/13 3:08 P

OK cool thanks for the info!

One other question then- why is a serving of yogurt on a small container of yogurt "1 container" but then when you buy a larger container of yogurt a serving is double that?! When I buy yogurts they are usually 4-6 ounces, but the big containers say 8 ounces is a serving?! Hard to tell which one is a serving of dairy.

I guess that's one thing that's always thrown me off and lead me to question serving sizes on labels.

But that's good to know about the serving size thing- I will have to do some googling on the NLEA to learn more. :)

Thanks again!

ANARIE Posts: 13,185
5/24/13 2:59 P

The serving size on the package follows the same rules/standards that the USDA uses when they recommend X number of servings. It's all based on the National Labeling and Education Act (NLEA.) Sometimes in articles you'll see someone talk about NLEA servings, and if you want to know how much a "serving" of a food without a label is, you can Google "NLEA serving" and the name of the food.

They got those numbers by taking tons of people, setting different foods in front of them and telling them, "Dish yourself one serving." Then they weighed the "servings" and took the average. So the definition of "serving" is "the amount that the average person in the late 1980s thought was a serving."

JAMIE68117 SparkPoints: (4,321)
Fitness Minutes: (5,913)
Posts: 59
5/24/13 2:49 P

So lately I've been really into steamed frozen veggies. Even plain I am enjoying the taste which just seems crazy to me. lol

I buy the one pound bags, and it says there's 5 servings. But I know servings on packages don't always equal out to the servings they say you're supposed to get throughout the day.

Is a pound of veggies enough to meet my 5 a day veggie requirement? I usually do about two of what they consider a serving with my dinner, and that seems like about the right amount. I don't feel overwhelmed by what's on my plate but I do feel like I'm eating enough. It fills up about half my plate. I want to start doing a couple servings with lunch, a couple with dinner, and then one as a snack. Then any veggies I get in any other snacks throughout the day will just be a bonus. :)

I'm just wondering if their 5 servings really meets the five a day requirement?

Also- how do you guys season your steamed frozen veggies? Although I do enjoy the taste plain, I would like to be able to mix it up a bit. I'd like to try things that don't have salt, or have very little salt.

And how much seasoning do you put per serving? I swear I always put either not enough or too much!

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