Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content.


COMMONLY EATEN VEGETABLES IN EACH SUBGROUP


DARK GREEN VEGETABLES
bok choy
broccoli
collard greens
dark green, leafy lettuce
kale


STARCHY VEGETABLES
cassava
corn
fresh cowpeas, field peas,
or black-eyed peas (not
dry)
green bananas
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
green peas
green lima beans
plantains
potatoes
taro
water chestnuts 


RED & ORANGE VEGETABLES
acorn squash
butternut squash
carrots
hubbard squash


BEANS & PEAS
black beans
black-eyed peas (mature,
dry)
garbanzo beans (chickpeas)
kidney beans
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
lentils
navy beans
pinto beans
soy beans
split peas
white beans


OTHER VEGETABLES
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
turnips
wax beans
zucchini


WHY IS IT IMPORTANT TO EAT VEGETABLES?
Eating vegetables provides health benefits people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.


HEALTH BENEFITS:
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. 


NUTRIENTS
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. 
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.


TIPS TO HELP YOU EAT VEGETABLES
In General:
Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor. 
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Buy vegetables that are easy to prepare. Pick up prewashed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed. 


FOR BEST NUTRITIONAL VALUE:
Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Sauces or seasonings can add calories, saturated fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables.
Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added." If you want to add a little salt it will likely be less than the amount in the regular canned product.


AT MEALS:
Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
Try a main dish salad for lunch. Go light on the salad dressing.
Include a green salad with your dinner every night. 
Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
Include chopped vegetables in pasta sauce or lasagna.
Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.


MAKE VEGETABLES MORE APPEALING:
Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
Decorate plates or serving dishes with vegetable slices.
Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices. 


VEGETABLE TIPS FOR CHILDREN:
Set a good example for children by eating vegetables with meals and as snacks.
Let children decide on the dinner vegetables or what goes into salads.
Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
Allow children to pick a new vegetable to try while shopping.
Use cut-up vegetables as part of afternoon snacks.
Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.


KEEP IT SAFE:
Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing. 


BEANS & PEAS ARE UNIQUE FOODS
Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients.
Therefore, they are considered part of the Protein Foods Group. Many people consider beans and peas as vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.
These nutrients, which are often low in the diet of many Americans, are also found in other vegetables.
Because of their high nutrient content, consuming beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly. The USDA Food Patterns classify beans and peas as a subgroup of the Vegetable Group. The USDA Food Patterns also indicate that beans and peas may be counted as part of the Protein Foods Group. Individuals can count beans and peas as either a vegetable or a protein food.
Green peas, green lima beans, and green (string) beans are not considered to be part of the beans and peas subgroup.
Green peas and green lima beans are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.


How to Count Beans and Peas in the USDA Food Patterns:
Generally, individuals who regularly eat meat, poultry, and fish would count beans and peas in the Vegetable Group.
Vegetarians, vegans, and individuals who seldom eat meat, poultry, or fish would count some of the beans and peas they eat in the Protein Foods Group. Here's an example for both ways:
Count the number of ounce-equivalents of all meat, poultry, fish, eggs, nuts, and seeds eaten.
If the total is equal to or more than the suggested intake from the Protein Foods Group (which ranges from 2 ounceequivalents at 1000 calories to 7 ounce-equivalents at 2800 calories and above) then count any beans or peas eaten as part of the beans and peas subgroup in the Vegetable Group. OR
If the total is less than the suggested intake from the Protein Foods Group, then count any beans and peas eaten toward the suggested intake level until it is reached. (One fourth cup of cooked beans or peas counts as 1 ounce equivalent in the Protein Foods Group.) After the suggested intake level in the Protein Foods Group is reached, count any additional beans or peas eaten as part of the beans and peas subgroup in the Vegetable Group.


HOW MUCH IS MY ALLOWANCE FOR VEGETABLE PRODUCTS?
A person’s allowance for vegetable products depends on age, sex, and level of physical activity.

Above information taken from the US Department of Agriculture

VEGETABLES

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