HEALTHY EATING | VEGETABLES
AS PART OF A HEALTHY DIET, HALF OF YOUR PLACE SHOULD BE MADE UP OF FRUITS AND VEGETABLES.* A HEALTHY EATING PLAN INCLUDES A VARIETY OF VEGETABLES FROM ALL OF THE FIVE VEGETABLE SUBGROUPS – DARK GREEN, RED AND ORANGE, LEGUMES (BEANS AND PEAS), STARCHY AND OTHER. OPTIONS INCLUDE ALL FRESH, FROZEN, CANNED AND DRIED VEGETABLES IN COOKED OR RAW FORMS, INCLUDING 100% VEGETABLE JUICES.**
FOR ADULTS, TRY TO EAT 2 1/2 CUPS OF VEGETABLES A DAY (BASED ON A 2,000-CALORIE PER DAY DIET).
TIPS TO HELP YOU EAT MORE VEGGIES:
> Buy fresh vegetables in season when they cost less and are most flavorful.
> Buy easy-to-prepare vegetables like pre-washed bags of salad greens.
> Add baby carrots or grape tomatoes to salads. Buy packages of baby carrots or celery sticks for quick snacks.
> Add kale, spinach, beans, or peas to mixed dishes, soups or rice dishes.
> Include a green salad with dinner every night.
> Add shredded carrots or zucchini to meatloaf, casseroles, quick breads and muffins.
> Include chopped vegetables in pasta sauce or lasagna.
* U.S. Department of Agriculture. “MyPlate.”http://www.choosemyplate.gov/MyPlate (last updated January 7, 2016).
* U.S. Department of Health and Human Services and U.S. Department of Agriculture. “2015–2020 Dietary Guidelines for Americans.” 8th Edition. December 2015. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eatingpatterns/ (accessed February 9, 2016).