Vegetables

Why are vegetables important?

Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. The Food Guide Pyramid suggests 3 to 5 servings of these foods a day.

What counts as a serving?

• 1 cup of raw leafy vegetables
• ½ cup of other vegetables, cooked or chopped raw
• ¾ cup of vegetable juice

Here are some selection tips:

• Different types of vegetables provide different nutrients. For variety eat:

- dark-green leafy vegetables (spinach, romaine lettuce, broccoli);

- deep-yellow vegetables (carrots, sweet potatoes);

- starchy vegetables (potatoes, corn, peas);

- legumes (navy, pinto, and kidney beans, chick peas);

- other vegetables (lettuce, tomatoes, onions, green beans).

• Include dark-green leafy vegetables and legumes several times a week-they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.
• Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.
• Use lowfat salad dressing.

source: U.S. Department of Agriculture

o The Food Guide Pyramid

o How To Make the Pyramid Work for You

o Fat and Added Sugars

o Breads, Cereals, Rice, and Pasta

o Vegetables

o Fruits

o Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

o Milk, Yogurt, and Cheese

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