For weight loss, we know feeling full is so important, Leslie said, and the fibre 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. We know veggies reduce the risk of almost every chronic disease, so the more the better," Leslie said.
One serving of vegetables is one cup of raw or half a cup of cooked. She recommends her clients eat at least two cups cooked or four cups raw (like in a salad) of veggies with lunch, and two cups cooked or four cups raw 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.