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

Just thought you may be interested in reading this guide: Healthy Food Recipes and Healthy Weight Loss

food guide pyramid, food pyramid, my food pyramid, new food pyramid, the food pyramid

Fruits

Why are fruits important?

Fruits and fruit juices provide important amounts of vitamins A and C and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day.

What counts as a serving?

• a medium apple, banana, or orange
• ½ cup of chopped, cooked, or canned fruit
• ¾ cup of fruit juice

Here are some selection tips:

• Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Pass up fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.
• Eat whole fruits often-they are higher in fiber than fruit juices.
• Have citrus fruits, melons, and berries regularly. They are rich in vitamin C.
• Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit “drinks” contain only a little juice and lots of added sugars. Grape and orange sodas don’t count as fruit juice.

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

Just thought you may be interested in reading this guide: Healthy Food Recipes and Healthy Weight Loss

food guide pyramid, food pyramid, my food pyramid, new food pyramid, the food pyramid