Welcome to the
Vegetable Advisor
The Vegetable Advisor is designed to give you practical, science-based feedback about your current vegetable intake and to explain how you can optimize the wealth of nutrients that you receive from this outstanding food group.

Overview and Instructions


Just fill out the Vegetable Intake Form noting how many servings of each category of vegetable you regularly eat. This WHFoods Advisor will then calculate how your diet fares when it comes to recommended and optimal vegetable intake. You can see these results not only for total vegetable intake but across five different vegetable categories: green, red/purple, yellow/orange, cruciferous and allium.

The Vegetable Advisor then identifies the nutrients that your vegetable choices could potentially provide in much greater amounts.

From there it suggests which vegetables you can eat more of so that you can enhance your intake of these nutrients; these recommendations are split into two lists — those you don't currently eat and those that you do.

And to make these results even more actionable, we then considered this question: What are the top Whfoods recommendations to improve vegetable intake? In the last panel of the results (entitled "Our Top Recommendations to Improve Your Vegetable Intake") we provide you with the answer to this question.


We realize that when you fill out the Vegetable Advisor that you likely will be "guesstimating" the amount of each vegetable that you consume! Don't worry — going with your best guess for each vegetable is absolutely fine. We will still be able to give you helpful feedback on your vegetable intake.

When telling us about your vegetable intake, please use the following basic guidelines:

  • 1 serving = 1 cup, and regardless of whether your vegetable is raw or cooked.
  • 1 cup = the size of your fist, or your cupped hand, or a tennis ball
There are only three exceptions to this general 1 serving = 1 cup rule:
  1. For romaine lettuce and spinach: 1 serving = 2 cups raw or 1 cup cooked of either vegetable.
  2. For garlic: 1 serving = 6 cloves. For example, if you include approximately 1 clove most days during the week, choose "1 serving each week" for this vegetable (since 6 days x 1 clove = 6 cloves = 1 serving). Or if your meal plan includes 1 clove of garlic several times per week, choose "1-2 servings each month" for this vegetable.
  3. Sea vegetables: 1 serving = 1 tablespoon. Use this guideline for all sea vegetables whether raw, dried, toasted, or roasted.
When you're ready, proceed to the Vegetable Intake Form and click the submit button at the end of the form when you're done.

Vegetable Intake Form

food serving Size 2 or more servings every day 1 serving every day not every day, but several times each week 1 serving each week 1-2 servings each month never or almost never
Asparagus 1 cup
Avocados 1 cup
Beets 1 cup
Beet Greens 1 cup
Bell Peppers 1 cup  
Green 1 cup
Yellow/Orange 1 cup
Red 1 cup
Bok Choy 1 cup
Broccoli 1 cup
Brussels Sprouts 1 cup
Cabbage 1 cup  
Green 1 cup
Red/Purple 1 cup
Carrots 1 cup
Cauliflower 1 cup
Celery 1 cup
Collard Greens 1 cup
Corn 1 each  
Yellow 1 each
White 1 each
Cucumbers 1 cup
Eggplant 1 cup
Fennel 1 cup
Garlic 6 cloves
Green Beans 1 cup
Green Peas 1 cup
Kale 1 cup
Leeks 1 cup
Lettuce 2 cups  
Romaine 2 cups
Green Leafy Other Than Romaine 2 cups
Red Leaf 2 cups
Crimini Mushrooms 1 cup
Shiitake Mushrooms ½ cup
Mustard Greens 1 cup
Olives 1 cup
Onions 1 cup  
White 1 cup
Yellow 1 cup
Red 1 cup
Potatoes 1 cup  
Russet (Brown Skin, White Flesh) 1 cup
Yellow (Like yukon Gold) 1 cup
Red/Purple 1 cup
Sea Vegetables 1 TBS
Spinach 1 cup
Summer Squash 1 cup  
Green Like Zucchini 1 cup
Yellow/Orange 1 cup
Winter Squash 1 cup
Sweet Potatoes 1 cup
Swiss Chard 1 cup
Tomatoes 1 cup  
Red 1 cup
Yellow/Orange 1 cup
Turnip Greens 1 cup


Overall analysis of your current vegetable choices

Below Recommended Intake |
Minimal Recommended*
total vegetable servings
10 or more
servings of green vegetables
8 or more
servings of red/purple vegetables
1 or more
servings of yellow/orange vegetables
1 or more
servings of cruciferous vegetables
1½ or more

servings of allium vegetables
⅔ or more
WHFoods Minimum Daily Servings*

*Total vegetables=5; green=3; red/purple=½; yellow/orange=½;
cruciferous=¾; allium=⅓

Nutrients least available from your current vegetable choices

Your vegetable choices are least effective in providing you with these nutrients:
  1. vitamin B1 (thiamin)
  2. vitamin B2 (riboflavin)
  3. vitamin B3 (niacin)
  4. vitamin B5 (pantothenic acid)
  5. vitamin B6 (pyridoxine)

Best new vegetables to consider adding

The new vegetables shown here are best able to help you get some of the nutrients your current vegetable choices are not providing in sufficient amounts.
  1. spinach
  2. sweet potatoes
  3. beet greens
  4. broccoli
  5. avocados
  6. turnip greens
  7. Swiss chard
  8. green peas
  9. collard greens
  10. Brussels sprouts

Best already-eaten vegetable to consider increasing

The vegetables that you already eat are shown here and are best able to help you get some of the nutrients your current vegetable choices are not providing in sufficient amounts.

    Top Vegetable Recommendations

    Based on our nutrient analysis:
    • If you are willing to add one new vegetable to your meal plan, we recommend you add: spinach.
    • Since no already-eaten vegetable can provide you with enough missing nutrients, we encourage you to think about adding a second new vegetable in addition to spinach. This second most helpful new vegetable would be: sweet potatoes.

    Vegetable Advisor Q&A

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    For education only, consult a healthcare practitioner for any health problems.
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