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Family & Consumer Sciences |
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Vary Your Veggies
Eat your vegetables! That message from childhood is still good advice. In fact, one of the key messages from the Dietary Guidelines 2010 and MyPlate, the new USDA food guidance plan, is to fill half of our plates with fruits and vegetables to increase our intake of important nutrients.
So, how much do we need to eat from the vegetable group? The recommended number of cups of vegetables varies with age, gender and level of activity, but the average recommendation is 2 ½ cups of vegetables per day. Any vegetable or 100 percent vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned or dried.
It’s also important to eat a variety of kinds and colors of vegetables to get the most health benefits. Vegetables are divided into five subgroups: dark green vegetables such as greens, romaine lettuce, broccoli and spinach; red and orange vegetables like carrots, winter squash, sweet potatoes, and tomatoes ; legumes (dry beans and peas), such as black-eyed peas, red beans, lentils and others; starchy vegetables like corn, potatoes and green peas; and other vegetables that don’t fit in the other groups, including okra, cabbage, cauliflower and many more. During the course of a week, we need to eat vegetables from all of these subgroups. There are specific recommendations for weekly intake from each group on the MyPlate website.
Vegetables contain nearly all the vitamins and minerals needed for good health, including potassium, folate (folic acid), Vitamin C and Vitamin A. They are nutrient-dense, which means they contain high levels of nutrients per calorie compared to many other foods. Vegetables are naturally low in fat and calories and high in dietary fiber. They contain cancer-fighting compounds such as antioxidants and phytochemicals. Eating a diet rich in vegetables as part of an overall healthy diet may reduce the risk for stroke, type 2 diabetes, high blood pressure and certain cancers.
How vegetables are prepared and served can affect nutritive value. Don’t let vegetables sit in water before cooking. This can cause loss of some vitamins. Cook vegetables in a small amount of water for as short a period of time as possible to retain nutrients, color and flavor. Go easy on sauces or seasonings that add calories, fat and sodium to vegetables. Choose frozen and canned vegetables without added salt if sodium intake is a concern.
It can be a challenge to eat more vegetables and to encourage our families to try new kinds of vegetables. Here are a few tips:
• Challenge your family and yourself to try a new vegetable every month.
• Take advantage of locally grown produce at farmers markets and roadside stands. They may cost less and are likely to be at their peak of flavor.
• Keep broccoli, cauliflower, carrots, celery and bell pepper cut up in plastic bags in the refrigerator for quick snacks.
• Add one cup more of a vegetable than the recipe calls for in casseroles, soups or stews.
• Stuff an omelet with vegetables like bell peppers, tomatoes, mushrooms, onions or broccoli. Or fold chopped vegetables into scrambled eggs.
• When you fire up the grill, include vegetable kabobs or grilled vegetables in the meal.
• Set a good example for children by eating vegetables with meals and snacks.
For more information, contact the West Feliciana office of the LSU AgCenter Extension Service at 225-635-3614.
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| Last Updated: 12/7/2011 4:44:51 PM |
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