THE FOOD GROUPS
Why are vegetables important?
Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. The Food Guide Pyramid suggests 3 to 5 servings of these foods a day.
What counts as a serving?
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice
Here are some selection tips:
-Different
types of vegetables provide different nutrients. For variety eat:
dark-green leafy vegetables (spinach, romaine lettuce, broccoli);
deep-yellow vegetables (carrots, sweet potatoes);
starchy vegetables (potatoes, corn, peas);
legumes (navy, pinto, and kidney beans, chickpeas);
other vegetables (lettuce, tomatoes, onions, green beans)
-Include
dark-green leafy vegetables and legumes several times a week - they are
especially good sources of vitamins and minerals. Legumes also provide
protein and can be used in place of meat.
-Go easy of the fat you add to
vegetables at the table or during cooking. Added spreads or toppings, such
as butter, mayonnaise, and salad dressing, count as fat.
-Use low fat salad dressing.