Vegetables

Joshua Hammes

What counts as a cup?

Health benefits and nutrients?

How much is needed?

Whats in the vegetable group?

Tips to help you eat Vegetables?

Beans and peas are unique!

1 Cup for children2 for boys, girls, and women3 for men

Beans and peas are the mature forms of legumes. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc.

1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.

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.

May reduce risk for heart disease, including heart attack and stroke. 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.

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.

Vegetables

Key Consumer Message: Make half your plate fruits and vegetables.