Vegetable
December 28, 2008 by rainier
What is in the vegetable group?
All vegetables and 100% vegetable juices are included in this group. Veggies may be raw, cooked, fresh, frozen, canned, or dried. It’s important to eat a variety of colorful vegetables to get all the nutrients they provide.
How much should I eat?
Most people need about 2 ½ cups per day. Some people may need a little more or a little less depending on their physical activity level, age, and gender.
What counts as a cup?
*1 cup of raw or cooked vegetables
*1 cup of cooked beans or peas
*1 cup of 100% vegetable juice
*2 cups of raw leafy greens
Nutrition
Vegetables provide vitamins, minerals, and dietary fiber. Eating vegetables as a part of a healthy diet can reduce the risk for: Heart disease Stroke Type 2 Diabetes Cancer Weight gain.
Shopping List
Ideas for including vegetables in your diet: Buy fresh vegetables when they’re in season. They cost less and taste better. Look for reduced sodium canned vegetables for a quick side dish. Keep cut up vegetables in the refrigerator for snacking. Try celery sticks, baby carrots, cucumber slices, or bell pepper strips. Try dipping veggies in low-fat dips and dressings for some added flavor.
I am amazed with it. It is a good thing for my research. Thanks
I find it difficult to include enough vegetables in my diet. I’ve found baking veggies like capsicum, carrots and potatoes make it easier. In our house, we rarely eat hot chips – I cook baked wedges instead – yummy and healthy.
After discovering I was eating an acid diet I took steps to increase my fruit and vegetable consumption drastically.
One of my best purchases was a fruit and vegetable juicer as it allows me to have about 4 servings of fruit and veg per drink. Twice a day and that really helps!