When it comes to vegetables, remember--more is more.

Whether you're looking to lose weight, maintain, or bulk, it's hard to over-do it on the vegetables for most people.

In fact, most of us are severely under-doing it! 

As you seek to fill up half of that plate with vegetables (according to the MyPlate model), remember we want:

More Color
The more color on your plate, the better. Colors in vegetables indicate different nutrients. Salads and vegetable medleys are a great way to get in your half-veggie plate AND benefit from a variety of nutrients.

Also note that, in general--the more intense the color, the more densely packed nutrients there are in that veggie. For example, in your salads dark leafy greens (kale, spinach, collard greens) are going to be more nutritious than light-colored varieties (iceberg lettuce and romaine).

More Water
Most of us aren't doing a great job staying hydrated eitherl But keeping vegetables and fruit as a big part of our diets can help combat that.

Also remember that the more water there is in a given veggie, the more filling that vegetable will be, helping you to feel more satisfied at the end of your meal.

If you're looking to lose weight, great nutrient-rich, low-calorie vegetable choices to fill up on are leafy greans and other vegetables such as:

• Spinach (1 cup = 7 calories)

• Cucumber (1 cup = 15 calories)

• Bell Pepper (1 cup = 18 calories)

• Zucchini (1 cup = 19 calories)

• Kale (1 cup = 33 calories)

• Carrots (1 cup = 52 calories)

If you'd like to maintain or bulk, some vegetables that are a bit more substantial and have more calories are beans, peas, and starchy vegetables such as:

• Yukon Gold Potatoes (1 medium = 163 calories)

• Sweet Potatoes (1 cup = 181 calories)

• Soy beans (edamame) (1 cup = 200 calories)

• Avocado (1 cup = 234 calories)

• Chickpeas (1/2 cup = 364 calories)

A healthy eating pattern will incorporate a combination of the vegetable types listed above. However the proportion of one vegetable type over another will depend on your daily calorie goals.

To learn more about the suggested amount of each vegetable subgroup, visit the MyPlate website page on Vegetables.

About the Author

Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media.