Vegetables
The Vegetable Group includes any vegetable or 100% vegetable juice. These vegetables can be eaten raw or cooked. Vegetables that are fresh, frozen, canned or dried all count as part of the Vegetable Group! Eating vegetables provides a variety of health benefits.
Benefits of Vegetables
There are many benefits of eating vegetables including a reduced risk of diet-related chronic diseases.
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Benefits of Eating Vegetables:
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Most vegetables are low in fat, sodium and calories
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Vegetables are high in potassium, vitamin A and C, and folate
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Vegetables are good sources of dietary fiber which is important for digestion.
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Eating foods like vegetables instead of higher calorie foods may help lower overall calorie intake
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Eating a diet high in fruit and vegetables as part of an overall healthy diet may protect against certain types of cancer
How many vegetables should I eat each day?
How many vegetables you eat depends on your age, sex, height, weight and physical activity.
What counts as a serving of vegetables?
In general a serving or a cup of vegetables includes:
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1 cup of raw or cooked vegetables or vegetable juice
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2 cups of raw leafy salad greens
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Did You Know?
Potatoes are actually higher in potassium than bananas!
Daily Vegetables Recommendations
Children
2-3 years
1 to 1.5 cups
4-8 years
1.5 to 2.5 cups
Girls
9-13 years
1.5 to 3 cups
14-18 years
2.5 to 3 cups
Boys
9-13 years
2 to 3.5 cups
14-18 years
2.5 to 4 cups
Women
19-30 years
2.5 to 3 cups
31-59 years
2 to 3 cups
60+ years
2 to 3 cups
Men
19-30 years
3 to 4 cups
31-59 years
3 to 4 cups
60+ years
2.5 to 3.5 cups
Simple Ideas to Add Vegetables to Your Diet
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Add veggies to mixed greens for a healthy salad
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Use chopped vegetables in pasta sauces or lasagna
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Try pairing carrots or celery sticks with dips or guacamole
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Remember: Canned and frozen vegetables also count towards your servings of vegetables and provide similar nutrient benefits as fresh vegetables!