Salads and full servings of veggies

weali
weali Posts: 37 Member
edited June 2016 in Food and Nutrition
First the recipe then my question:

3.5 oz lettuce mix
2 oz each radishes, carrots, yellow squash
.5 oz shredded cheese
.2 oz Chia seeds
.3 oz flax seeds
1 T ranch

I know this is a healthy salad (could be better if I did a dressing besides ranch but that's what I was craving) but I'm still confused on when making my salads should each veggies be a whole serving (so 2 c of lettuce and 1 cup carrot--because that would be a big *kitten* salad that I probably/most likely couldn't finish ) or just continue building them the way I have done? And does that salad still make up however many servings a day of veggies that are recommended in general?

Replies

  • wtliftchick
    wtliftchick Posts: 84 Member
    No, you don't need to make each vegetable you add to your salad a full serving. Just keep building them the way you are doing. As far as the recommended servings per day, if all you were to eat was a 1/4 cup carrots and 1 cup is a serving, you ate 1/4 serving of vegetable. If you ate that four times in a day, you ate a full serving. Just add up the fractions of servings you ate.
  • wtliftchick
    wtliftchick Posts: 84 Member
    And what does "*kitten*" mean? I keep seeing this.
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    wtliftchick wrote: »
    And what does "*kitten*" mean? I keep seeing this.

    Swear edit.
  • canadianvampyregurl
    canadianvampyregurl Posts: 231 Member
    Ready2Rock206 wrote: »
    wtliftchick wrote: »
    And what does "*kitten*" mean? I keep seeing this.

    Swear edit.

    I was thinking the exact same thing !!!!!!!!!!!!!!!! WTF did it mean? hahahahaha now I know
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    weali wrote: »
    First the recipe then my question:

    3.5 oz lettuce mix
    2 oz each radishes, carrots, yellow squash
    .5 oz shredded cheese
    .2 oz Chia seeds
    .3 oz flax seeds
    1 T ranch

    I know this is a healthy salad (could be better if I did a dressing besides ranch but that's what I was craving) but I'm still confused on when making my salads should each veggies be a whole serving (so 2 c of lettuce and 1 cup carrot--because that would be a big *kitten* salad that I probably/most likely couldn't finish ) or just continue building them the way I have done? And does that salad still make up however many servings a day of veggies that are recommended in general?

    I mostly see the recommended serving of veggies as 85 grams or 3 ounces...so you would have 2.5 servings of veg there...just add it all up throughout the day, there's no requirement to have exactly a serving of every vegetable with a salad.
  • weali
    weali Posts: 37 Member
    edited June 2016
    wtliftchick wrote: »
    And what does "*kitten*" mean? I keep seeing this.

    Haha I typed friggin or freaking (can't remember--I'm reasonably sure I didn't swear anyways) and apparently my autocorrect didn't like it :smiley:

    And thank you guys for the help, the nutritional stuff throws me sometimes
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    weali wrote: »
    wtliftchick wrote: »
    And what does "*kitten*" mean? I keep seeing this.

    Haha I typed friggin or freaking (can't remember--I'm reasonably sure I didn't swear anyways) and apparently my autocorrect didn't like it :smiley:

    And thank you guys for the help, the nutritional stuff throws me sometimes

    That kitten thing throws me -- I was assuming from context the original was big *rear-end* salad. If the word order were reversed (kitten big salad), then I would have assumed *freaking* big salad. *freaking* is an adverb. Comes before the adjective, not after it. :smiley:

    Anyway, if you feel like you need a reference number for a serving, I've seen 3 oz. (weight, not volume--so 85 grams) cited as a general vegetable serving size in some non-U.S. country's guidelines (think it was U.K., but might have been Canada), and that does reflect what a lot of fresh vegetable nutritional labels (e.g., bagged salad) use for a serving size in the U.S.

    If you use that, the salad you describe would count as three servings of veggies (again, I'm assuming when you say ounce, you mean roughly 28 grams, not roughly 30 milliliters).
  • weali
    weali Posts: 37 Member
    lynn_glenmont wrote: »
    weali wrote: »
    wtliftchick wrote: »
    And what does "*kitten*" mean? I keep seeing this.

    Haha I typed friggin or freaking (can't remember--I'm reasonably sure I didn't swear anyways) and apparently my autocorrect didn't like it :smiley:

    And thank you guys for the help, the nutritional stuff throws me sometimes

    That kitten thing throws me -- I was assuming from context the original was big *rear-end* salad. If the word order were reversed (kitten big salad), then I would have assumed *freaking* big salad. *freaking* is an adverb. Comes before the adjective, not after it. :smiley:

    Anyway, if you feel like you need a reference number for a serving, I've seen 3 oz. (weight, not volume--so 85 grams) cited as a general vegetable serving size in some non-U.S. country's guidelines (think it was U.K., but might have been Canada), and that does reflect what a lot of fresh vegetable nutritional labels (e.g., bagged salad) use for a serving size in the U.S.

    If you use that, the salad you describe would count as three servings of veggies (again, I'm assuming when you say ounce, you mean roughly 28 grams, not roughly 30 milliliters).

    Huh....maybe I did go with the big derriere....definitely not ml the scale I weigh on I have set to lb.oz.whatever comes after this last period (I'm assuming that it's partial ounce measurements because it only goes to 9 and the ounce part goes up to 15 but the book that came with my scale didn't really break the measurements and settings down very well)

    Thanks for your help
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
    The USDA uses cups for serving sizes (½ cup being a serving for non-leafy vegetables, 1 cup as a serving for leafy greens).

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