Get Your Plate in Shape, Round 3

The next stop on our journey to good nutrition is...

VEGETABLES!

What are vegetables?

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.  Don't forget you can use your WIC vouchers to buy fresh, canned, or frozen vegetables!

Vegetables are divided into 5 groups:

- Dark green vegetables, such as spinach, broccoli, or collard greens

- Starchy vegetables, such as corn, potatoes, or green peas

- Red and orange vegetables, such as carrots, sweet potatoes, or tomatoes

- Beans and peas, such as black beans, kidney beans, or garbanzo beans (chick peas)

- Other vegetables, such as avocado, celery, or zucchini

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 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.  You can find more specific amounts here.

Why do I need vegetables?

Eating vegetables helps to reduce your risk of chronic diseases like heart disease, cancer, and type II diabetes.  Vegetables are even lower in calories than fruits are, and they are jam-packed with nutrients we need for good health and growth, making them a perfect meal or snack choice.  Veggies also contain lots of fiber, which helps prevent constipation and also keeps us full longer. 

How can I get more vegetables in my diet?

Use the below suggestions to start eating more vegetables.

- Stock up on frozen vegetables for easy cooking in the microwave.  Frozen veggies will stay good longer, too!

- If you like crunchy snacks like chips or crackers, try swapping it out for a crunchy vegetable like carrots, broccoli, or celery.  You will still get that crunch you love, plus more nutrients a lot less calories.

- Try a green salad with dinner every night.

- Children often like to eat their foods separately.  Try serving two vegetables, but separating them out on the plate.

- Let children pick which vegetables they will have for dinner or in their salad.  Kids love to be included in choosing and making what they eat.

Vegetables are often lacking in many of our diets, but now that you know how important they are, try using some of our suggestions to eat your veggies!

Sarah Robertson, Nutritionist