– Vegetable Group
The green part of MyPyramid informs you about Vegetables.
Image: U.S Department of Agriculture
MyPyramid recommends that you vary your vegetables and eat about 2 1/2 cups of vegetables everyday (as well as 2 cups of fruit everyday). The amount you need depends on your age, sex and level of physical activity.
The 5 subgroups
MyPyramid has organized the Vegetables into five subgroups, based on their nutrients:
- Dark green vegetables (broccoli, dark green leafy lettuce, spinach, watercress)
- Orange vegetables (squash, carrots, pumpkin, sweet potatoes)
- Dry beans and peas (black-eyed/kidney/white/soy beans, tofu, lentils, green peas)
- Starchy vegetables (corn, potatoes, green peas, lima beans)
- Other vegetables (bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green/red peppers, iceberg lettuce, mushrooms, onions, tomatoes, zucchini)
Try to eat a variety from each of these 5 vegetable subgroups.
1. Dark green vegetables (3 cups per week)
Dark green vegetables can provide you with many essential vitamins and minerals. They are especially rich in vitamin A, vitamin C and Calcium. The darker the leaves, the more nutrients the vegetable usually has. Furthermore, they are rich in healthy fibers. The vegetables make you feel full longer and are low in calories.
MyPyramid recommends that adults should consume about 3 cups of dark green vegetables per week.
2. Orange vegetables (2 cups per week)
Orange vegetables are a great source of antioxidants. They contain beta carotene, folate, potassium, as well as vitamins A and C. The antioxidants and phytochemicals they contain, can boost your immune system, fight harmful free radicals and reduce the risks of developing certain types of cancer. These vegetables can also lower blood pressure, LDL and cholesterol level. Macular degeneration due to aging and problems with joints can be reduced by eating orange vegetables. Furthermore, orange vegetables are low in fat and high in fiber. Eating orange vegetables will help you get more energy.
MyPyramid recommends that adults should consume about 2 cups of orange vegetables per week.
3. Dry beans (3 cups per week)
Unlike meat-based proteins, beans are naturally low in fat. Beans don’t contain any of the unhealthy saturated or trans fat. Beans are cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.
Beans are high in antioxidants and protect against cell damaging free radicals in the body. This is believed to reduce aging and possibly prevent certain types of cancer. Darker colored beans and red beans are very good sources of antioxidants. Eating beans regularly helps reduce gas production in the large intestine.
MyPyramid recommends that adults should consume about 3 cups of dry beans per week.
4. Starchy vegetables (women: 3 cups / men: 6 cups / per week)
Starchy vegetables are a good source of energy. They contain starch, fiber, calcium, iron and B vitamins. Many Low-carb diets cut down on starchy foods, but by doing so also cut out many nutrients.
MyPyramid recommends that adult women should consume about 3 cups and men about 6 cups of starchy vegetables per week.
5. Other vegetables (6-7 cup per week)
MyPyramid recommends that adults should consume 6-7 cups of other vegetables per week.
Health benefits
Vegetables provide you with vital nutrients such as dietary fiber, potassium, folate (folic acid), vitamin A, vitamin C, vitamin E that are important for your health. By eating vegetables, you will gain many health benefits, like reduced risk of some chronic diseases.
MyPyramid Recommendations
MyPyramid recommends that adults should eat 2-3 cups of vegetables everyday and that you should vary your vegetables.
MyPyramid Print Materials
- What Foods are in the Vegetable Groups?
- Daily and Weekley Recommendation for children, girls, boys, women and men, divided into 5 subgroups.
- What counts as a Cup of Vegetables?
- Health Benefits and Nutrients
- Tips to help you eat Vegetables
Click here and learn more about the MyPyramid.
Source: U.S. Department of Agriculture, MyPyramid