For weight loss, feeling full is so important, Leslie said, and the fiber and high water content in vegetables helps us feel satiated longer. "For good health, we should aim for seven to nine servings of fruits and veggies per day," Leslie said. "We know veggies reduce the risk of almost every chronic disease, so the more the better."
One cup of raw vegetables or half a cup of cooked vegetables counts as one serving. Leslie recommends her clients eat at least two cups of cooked veggies or four cups of raw (like in a salad) veggies with lunch, and two cups of cooked veggies or four cups of raw veggies with dinner. Making this dietary change fills you up faster, so the higher-calorie foods on your plate will make up less of your meal. "From these two meals alone, it yields about four servings per meal, so that's eight total for the day," she said.
