| THE FOOD GROUPS - 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
- 1/2 cup of other vegetables, cooked or chopped raw
- 3/4 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, chickpeas);
- 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 of 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.
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