http://www.choosemyplate.gov/food-groups/vegetables.html

MyPlate MyPlate image

On June 2, 2011, First Lady Michelle Obama and USDA Secretary Tom Vilsack released the federal government’s new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein foods, and dairy groups.

What Foods Are in the Vegetable Group?

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.

Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
Key Consumer Message: Make half your plate fruits and vegetables.

- Dark Green Vegetables:bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress
- Starchy vegetables: cassava corn fresh cowpeas, field peas, or black-eyed peas (not dry) green bananas green peas green lima beans plantains potatoes taro water chestnuts
- Red & orange vegetables: acorn squash butternut squash carrots hubbard squash pumpkin red peppers sweet potatoes tomatoes tomato juice
  
  Beans and peas*: black beans black-eyed peas (mature, dry) garbanzo beans (chickpeas) kidney beans 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?
  
  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 pre-washed 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 the 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.
- 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 and 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.
  
  ACTIVITIES:
  1. Why do lettuce, green peas, carrots, chikpeas and cauliflower belong to different vegetables groups?
  2. Say three reasons why it is important to eat vegetables.
  3. What can you do to make vegetables more appealing?
  4. Why beans and peas are considered part of Proteins Food Group?