Finding Your Way to a Healthier You

Vary Your Vegetables

A part of the 2005 dietary guidelines from the United States Department of Agriculture and Health and Human Services is vary your vegetables. Eating vegetables provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet reduce their risk of some chronic diseases.

Vegetables Are Good for You

• Most vegetables are naturally low in fat and calories.
• Vegetables are good sources of potassium, fiber, folate, vitamin A, E, and C.
• Fruits and vegetables as a part of a healthy diet may reduce risk for stroke, heart disease, type 2 diabetes, and some cancers.

Vary Your vegetable choices.

• Different vegetables are rich in different nutrients.
• Add vegetables of different colors to your meals each day.
• Examples of the five categories of vegetables:
  • Dark green - broccoli, kale, spinach, romaine, and greens
  • Orange - sweet potatoes, carrots, winter squash, and pumpkin
  • Legumes - lentils, dried beans, and dried peas
  • Starchy - white potato, green peas, and jicama
  • Other - tomatoes, onions, green beans, and lettuce

How Many Vegetables

Eat at least 2 ½ cups* (5 servings) of vegetables every day. A serving of vegetable is:

1/2 cup cooked or chopped raw vegetables
1/2 cup vegetable juice
1 cup raw leafy vegetables
1/2 cup cooked dried beans, peas, or lentils

Add vegetables to your diet.

• Combine vegetables with soups, spaghetti, and casseroles.
• Snack on cooked or raw vegetables.
• Buy fresh vegetables in season.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Sauces or seasonings can add calories, fat and sodium to vegetables. Use the Nutrition Facts label to get the information to make a healthy choice.
• Canned vegetables are nutritious, but are usually high in sodium. Look for"no salt added" if you need to watch the sodium in your diet.
• Include cooked dry beans or peas in mixed dishes such as chili or soups.
• Keep a bowl of cut-up vegetables in the refrigerator. Include not only carrots and celery, but add broccoli, cucumber slices, red or green pepper strips.

*The recommendation of 2.5 cups of vegetables every day is based on a 2,000-calorie diet. Go to www.mypyramid.gov for personalized nutritional recommendations.