VEGETABLESVary your veggies!

VEGETABLES

Why do I need to eat vegetables?

Vitamin A

Vitamin C

Fiber

Phytochemicals

Minerals

Vitamin C

Blood vessels Bone formation

Wound healing

Tooth formation and healthy gums

Vitamin ANight vision

Smooth skin

Keeps lining of the mouth, throat, nose and

digestive tract resistant to infection

Promotes growth

Folate

Fiber

Prevents constipation

Fights chronic disease

Helps us to feel full

Minerals

Calcium

Potassium

Iron

Phytochemicals

Help fight chronic disease!

So vary your veggies

How much should you eatfrom the Vegetables Group?

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Food Intake Pattern Calorie Levels

Males Females

Activity level Sedentary* Mod.active* Active* Activity level Sedentary* Mod. active* Active*Age 2 1000 1000 1000 Age 2 1000 1000 10003 1200 1400 1400 3 1000 1200 14004 1200 1400 1600 4 1200 1400 14005 1200 1400 1600 5 1200 1400 16006 1400 1600 1800 6 1200 1400 16007 1400 1600 1800 7 1200 1600 18008 1400 1600 2000 8 1400 1600 18009 1600 1800 2000 9 1600 1600 180010 1600 1800 2200 10 1600 1800 200011 1600 2000 2200 11 1600 1800 200012 1800 2200 2400 12 1600 2000 220013 2000 2200 2600 13 1600 2000 220014 2000 2400 2800 14 1800 2000 240015 2200 2600 3000 15 1800 2000 240016-18 2400 2800 3200 16-18 1800 2000 240019-24 2600 2800 3000 19-24 2000 2200 240025 2600 2800 3000 25 1800 2200 240026-28 2400 2800 3000 26-28 1800 2200 240029-30 2400 2600 3000 29-30 1800 2200 240031-32 2400 2600 3000 31-32 1800 2000 240033-37 2400 2600 3000 33-37 1800 2000 220038-46 2400 2600 2800 38-46 1800 2000 220047-49 2200 2600 2800 47-49 1800 2000 220050-52 2200 2400 2800 50-52 1800 2000 220053-57 2200 2400 2800 53-57 1600 2000 220058-60 2200 2400 2600 58-60 1600 1800 220061-67 2200 2400 2600 61-67 1600 1800 200068-69 2000 2400 2600 68-69 1600 1800 200070-78 2000 2200 2600 70-78 1600 1800 200079 and up 2000 2200 2400 79 and up 1600 1800 2000

*Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html. Accessed December 21, 2011. Sedentary = less than 30 minutes a day of moderate physical activity in addition to daily activities.

Mod. Activity = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities.Active = 60 or more minutes a day of moderate physical activity in addition to daily activities.

Daily Amount of Food From Each Food Group

Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200Fruits 1 cup 1cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5cupsVegetables 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cupsGrains 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq 10 oz-eq 10 oz-eqProtein 2 oz-eq 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq 7 oz-eq 7 oz-eqDairy 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cupsOils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tspEmpty CaloriesLimit 140 120 120 120 160 260 270 330 360 400 460 600

Fruits: 1 cup fruit or 100% fruit juice or 1/2 cup dried fruit = 1 cup fruit.Vegetables: 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables.Grains: 1 slice bread, 1 cup ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cooked cereal = 1 ounce grains. At least half of all grains consumed should be whole grains.Protein: 1 ounce lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds = 1 ounce meat & beans.Dairy: 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese = 1 cup milk.Empty Calories Limit: Calories from solid fats and added sugars should not be more than 5-15% of total calories.

Vegetable Subgroup Amounts are Per Week

Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200Dark green veg. 0.5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 1.5 c/w 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wkOrange veg. 2.5 c/wk 3 c/wk 3 c/wk 4 c/wk 5.5 c/wk 5.5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 7.5 c/wk 7.5 c/wkDry Beans and Peas 0.5 c/wk 0.5 c/wk 0.5 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wkStarchy veg. 2 c/wk 3.5 c/wk 3.5 c/wk 4 c/wk 5 c/wk 5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 8 c/wk 8 c/wkOther veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 3.5 c/wk 4 c/wk 4 c/wk 5 c/wk 5 c/wk 5.5 c/wk 5.5 c/wk 7 c/wk 7 c/wk

How many cups of dark green vegetables should you eat each

week?

FrozenSpinach

CALORIES PER DAY CUPS PER WEEK

1600 1½

1800 1½

2000 1½

2200 2

2400 2

How many cups of red and orange vegetables should you eat each

week?

CALORIES PER DAY CUPS PER WEEK

1600 4

1800 5½

2000 5½

2200 6

2400 6

How many cups of dry beans and peas should you eat each week?

CALORIES PER DAY CUPS PER WEEK

1600 1

1800 1½

2000 1½

2200 2

2400 2

How many cups of starchy vegetables should you eat each

week?

CALORIES PER DAY CUPS PER WEEK

1600 4

1800 5

2000 5

2200 6

2400 6

How many cups of other vegetables should you eat each week?

CALORIES PER DAY CUPS PER WEEK

1600 3½

1800 4

2000 4

2200 5

2400 5

What is a serving of vegetables?

• ½ cup diced vegetables, cooked or raw

• 1 cup raw, leafy greens or tossed salad

• 1 medium vegetable (such as a carrot or tomato)

• ¾ cup vegetable juice

Estimating a Serving

A fist = 1 cup of green salad

1 medium sized vegetable

Stretch your vegetable dollars.

Stretch your vegetable dollars

through careful purchasing.

Stretch your vegetable dollars

through careful storage:

• Store whole

• Do not wash before storing

• Use the vegetable crisperor a cool, dry, dark place

Stretch your vegetable dollars

through careful preparation.

Take Home Messages:

Vegetables are an important part of your daily diet:

Low in calories, fat, cholesterol and sodium

High in vitamins, minerals, fiber, phytochemicals, flavor, color and texture

For best health

VARY

YOUR

VEGGIES!

Questions

Reference: United States Department of Agriculture 2010 Dietary Guidelines,

www.ChooseMyPlate.gov, September, 2012

Graphics: Microsoft Word, United States Department of Agriculture

Jackie Walters, MBA, RD, LDExtension Specialist for Nutrition Education Programs

November 2012

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