A balanced diet looks different for everyone, depending on your unique needs, restrictions, preferences, and lifestyle. But there are some cornerstones of what makes a healthy diet – according to global health agencies – and those include emphasizing whole grains, lean protein, healthy fats, fruits, and vegetables. 

The U.S. Department of Agriculture recommends that fruits and vegetables should make up half of each plate you eat, with a 60-40 balance of vegetables to fruits. But if you’ve met a picky eater, you know achieving that ratio can be a challenge. According to a 2021 survey, nearly everyone over 20 in the United States says they eat some vegetables every single day – but experts recommend taking these findings with a grain of salt. 

In an interview with Healthline, food and nutrition advisor David Lightsey, MS takes issue with the way the study was conducted. “The data is based on 24-hour dietary recall. In other words, it is self-reported. This type of data is highly inaccurate because most individuals will misrepresent what they consume.” The study “[extrapolates this data] to represent a dietary pattern for an extended period,” says Lightsey, who doesn’t feel that subjects either a) reported accurately for fear of judgement of their diet, or b) misremembered or counted some foods as vegetables that weren’t, like French fries. 

This is all to say that the actual number of people consuming an adequate amount of vegetables daily is probably much lower than reported. 

Why do vegetables get such a bad rep? 

Much of the hate vegetables get may simply be because of the way they’re prepared. While the main protein and side dishes of most meals are seasoned and cooked well, vegetables are often an afterthought on our plates, leaving them prepared quickly and blandly. Humans are drawn to fat, salt, and sugar, and the way many vegetables are served lack all three of those things. Vegetables often just don’t taste as good as the rest of our meals, so we avoid them. 

Researchers at the University of Kentucky also believe that some people have a certain gene that makes compounds in specific vegetables taste bitter. These include compounds in vegetables like Brussels sprouts, broccoli, and cabbage. 

6 Common Vegetables and Their Health Benefits 

1. Potatoes 

Potatoes aren’t always considered the most nutritious option when it comes to vegetables. Potatoes are the most consumed vegetable in the United States, with the average American eating over 50 pounds each. 

The nutritional makeup for white potatoes and sweet potatoes is very different, but each have their unique dietary benefits. Sweet potatoes aren’t necessarily always the healthiest option when it comes to including potatoes in your diet. While sweet potatoes are lower in calories and starch than white potatoes, they’re also significantly higher in sugar and sodium content.

White potato nutrition 

 One serving of white potatoes (flesh and skin) is one medium potato (around 173 grams), and contains: 

• Calories: 159 
• Total carbohydrates: 36.5 grams 
• Protein: 3.6 grams 
• Total fats: 0.3 grams
  
• Fiber: 3.6 grams 
• Total sugars: 2.6 grams 
• Starch: 31 grams 
• Calcium: 17.3 milligrams (2.5% RDI) 
• Sodium: 7 milligrams (0.3% RDI) 
• Magnesium: 46.7 milligrams (12.6% RDI) 
• Potassium: 544 milligrams (15.5% RDI) 
• Vitamin C: 22 milligrams (26.6% RDI) 

Sweet potato nutrition 

One serving of sweet potatoes (flesh and skin) is one medium potato (around 114 grams), and contains: 

• Calories: 103 
• Total carbohydrates: 23.6 grams 
• Protein: 2.3 grams 
• Total fats: 0.2 grams
  
• Fiber: 3.8 grams 
• Total sugars: 7.4 grams 
• Starch: 8 grams 
• Calcium: 43.3 milligrams (6.2% RDI) 
• Sodium: 41 milligrams (1.8% RDI) 
• Magnesium: 30.8 milligrams (8.2% RDI) 
• Potassium: 542 milligrams (15.5% RDI) 
• Vitamin C: 22 milligrams (26.6% RDI) 

Health benefits of potatoes 

Although some preparations of spuds – like potato skins and French fries – can be high in calories and trans fats, potatoes themselves are nearly fat- and cholesterol-free. Both sweet potatoes and white potatoes are high in vitamin C, which is needed for things like wound healing, controlling infections, making collagen, and protecting against free radicals.  

2. Tomatoes 

Although technically a fruit, tomatoes are a great, nutrient-dense addition to your diet.  

Tomato nutrition 

One serving of tomatoes is one medium tomato (around 123 grams), and contains: 

• Calories: 22.1 
• Total carbohydrates: 4.8 grams 
• Protein: 1 gram
  
• Total fats: 0.25 grams 
• Fiber: 1.5 grams 
• Total sugars: 3.2 grams 
• Potassium: 292 milligrams 
• Vitamin C: 17 milligrams 
• Folate/Vitamin B9: 18.4 micrograms 

Health benefits of tomatoes 

Tomatoes are an excellent source of free radical–fighting antioxidants, which help prevent cancer, and provide a high amount of potassium, which supports blood pressure and heart health. Tomatoes are also high in lycopene, which is one of the antioxidants that give tomatoes their signature red hue. Research shows that lycopene may help lower the risk of heart attacks and strokes, as well as help lower LDL cholesterol levels.

3. Carrots 

Did you know that orange carrots only came around during the 15th and 16th centuries in central Europe? Before that, carrots were mainly purple or yellow! These popular and versatile vegetables are often associated with eye health, but there are many other benefits packed into them.

Carrot nutrition 

One serving of carrots is one medium carrot (around 61 grams), and contains: 

• Calories: 25 
• Total carbohydrates: 5.8 grams 
• Protein: 0.6 grams 
• Total fats: 0.1 grams 
• Fiber: 1.7 grams
  
• Vitamin A: 509 micrograms (63.6% RDI) 
• Vitamin C: 3.6 milligrams (4.4% RDI) 
• Calcium: 20.1 milligrams (2.9% RDI) 

Health benefits of carrots 

The old wives’ tale that carrots improve your eyesight may be true; one cup of carrots contains four times the recommended daily amount of beta-carotene. Beta-carotene is converted into vitamin A, which can help improve eyesight. One study on the effects of beta-carotene showed supplementation can also slow cognitive decline.

4. Bell Peppers 

Bell peppers come in a variety of colors, and while the macronutrient content of each color (red, green, yellow, and orange) is very similar, the micronutrient content of each does differ enough to be notable. The biggest example of this is in the carotenoids – plant pigments, which result in the different colors of the peppers. According to Dr. Elizabeth J. Johnson, a scientist in Tufts University’s Antioxidants Research Laboratory, red peppers are much higher in beta-carotene than yellow peppers, and orange peppers are ten-times higher in lutein and zeaxanthin.

Bell pepper nutrition 

One serving of red bell peppers is one cup of chopped peppers (around 149 grams), and contains: 

• Calories: 38.7 
• Total carbohydrates: 8.9 grams 
• Protein: 1.5 grams 
• Total fats: 0.4 grams 
• Fiber: 3.1 grams 
• Total sugars: 6.3 grams 
• Potassium: 314 milligrams (8.9% RDI) 
• Folate/Vitamin B9: 68.5 micrograms (17.1% RDI)
  
• Vitamin C: 191 milligrams (231.5% RDI) 
• Vitamin A: 234 micrograms (29.3% RDI) 

Health benefits of bell peppers 

Red, yellow, and orange peppers are all just the ripened form of green peppers. Red bell peppers contain high amounts of beta-carotene that our bodies convert into vitamin A, and is needed for things like eye health, a resilient immune system, and healthy skin. Red bell peppers are also extremely high in vitamin C, with many singular peppers meeting or exceeding the daily recommended amount. Red bell peppers are higher in vitamin C than most oranges! 

5. Broccoli 

Broccoli is a member of the cruciferous family of vegetables that also includes kale, cabbage, and cauliflower. It’s also a great way to include more greens in your meals.

Broccoli nutrition 

One serving of broccoli is one cup (about 76 grams), and contains: 

• Calories: 29.6 
• Total carbohydrates: 4.8 grams 
• Protein: 1.9 grams 
• Total fats: 0.3 grams
  
• Fiber: 1.8 grams 
• Calcium: 35 milligrams 
• Phosphorus: 230 milligrams 
• Vitamin C: 69 milligrams 

Health benefits of broccoli 

The high levels of collagen, calcium, and vitamin K in broccoli have been shown to maintain and improve bone health. High levels of fiber in broccoli have even been shown to help prevent colon cancer. Plus, fiber is also a key component in maintaining gut health!

6. Mushrooms 

Mushrooms are a fat-free, low-calorie, low-sodium vegetable packed with vitamins, minerals, and fiber. 

Mushroom nutrition 

One serving of button mushrooms is around one cup (70 grams), and contains: 

• Calories: 15.4 
• Total carbohydrates: 2.3 grams
  
• Protein: 2.2 grams 
• Total fats: 0.2 grams 
• Fiber: 0.7 grams 
• Phosphorus: 60 milligrams (8.6% recommended daily intake [RDI]) 
• Potassium: 223 milligrams (7.4% RDI) 
• Selenium: 6.5 micrograms (11.8% RDI) 

Health benefits of mushrooms 

No matter what kind you try, mushrooms are a great source of beta-glucan, a form of soluble fiber shown to help regulate blood sugar and reduce the risk of type 2 diabetes. While exact nutritional benefits vary by type, the most common mushrooms Americans consume are shiitake, chanterelles, oyster, and button mushrooms.

Learn More About the Benefits of Holistic Nutrition  

A diet rich in vegetables is a key part of maintaining both mental and physical health. Focusing on an individualized approach to what you eat – that takes into account your unique needs – is what will work best for you and your situation.  

Interested in learning more about this unique approach to nutrition? Explore what it would be like to turn your passion for health and wellness into a lucrative career! IIN’s Health Coach Training Program will teach you how to approach health from a holistic perspective and find the diet and lifestyle that works for you – what we call bio-individuality. This core concept helps our students and graduates transform their own lives and the lives of others through their work as Health Coaches! Check out our free Curriculum Guide for more information.