Vegetable Group (2559)

When you look at the food guide pyramid, you will notice that fruits and vegetables are in separate groups.  This encourages us to include both fruits and vegetables in our meals every day.

Vegetables provide us with many key nutrients that help keep us healthy.  They are also low in calories and fat.  Eating more fruits and vegetables may help us reduce our risk for cancer and heart disease.

It is important to eat a variety of vegetables.  Different kinds of vegetables have different amounts of nutrients.  Vitamin A–rich vegetables include broccoli; deep yellow-orange vegetables such as sweet potatoes and carrots; and dark-green leafy vegetables such as spinach, romaine lettuce, turnip greens and bok choy.  Darker-colored salad greens, such as romaine lettuce, are higher in nutrients than lighter-colored ones, such as iceberg lettuce.

Dark-green leafy vegetables are a good source of a vitamin called folic acid.  Starchy vegetables like potatoes, corn and lima beans provide B vitamins.  All vegetables are good sources of fiber. 

The amount of vegetables you need to eat each day depends on your age, sex, and level of physical activity.  Generally, 2½-3 cups for adults and 1-2 ½ cups for children a day is recommended.  A serving size is ½ cup of a cooked vegetable, one baked potato, one raw carrot or 1 cup of leafy salad greens.

Your mother was right when she told you to eat your vegetables. Help your health-have a helping of vegetables!

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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