3-12
This chart shows how to include vegetables in weekly meals. This chart shows how to include vegetables in weekly meals.
Vegetable Type Calorie Level
Types and Amounts of Vegetables to Eat Weekly
Dark Green
Red and
Orange
Beans and
Peas
Starchy
Other
1,600
11/2 cups
4 cups
1 cup
4 cups
31/2 cups
1,800
11/2 cups
51/2 cups
11/2 cups
5 cups
4 cups
2,000
11/2 cups
51/2 cups
11/2 cups
5 cups
4 cups
2,200
2 cups
6 cups
2 cups
6 cups
5 cups
2,400
2 cups
6 cups
2 cups
6 cups
5 cups
2,600
21/2 cups
7 cups
21/2 cups
7 cups
51/2 cups
2,800
21/2 cups
7 cups
21/2 cups
7 cups
51/2 cups
3,000
21/2 cups
71/2 cups
3 cups
8 cups
7 cups
3,200
21/2 cups
71/2 cups
3 cups
8 cups
7 cups
of vitamins, such as vitamins A and C and
folic acid. They also provide phytonutrients,
fiber, and minerals such as iron, potassium,
and magnesium. They are low in fat and
calories, too.
It is a good idea to eat a wide variety of
vegetables. That’s because different types
of vegetables are rich in different nutrients.
For example, starchy vegetables like corn
provide B-vitamins. Peppers, tomatoes, and
cabbage are rich in vitamin C. It is impor-
tant to eat a variety of vegetables each
week from all five subgroups: dark green
vegetables, red and orange vegetables,
beans and peas, starchy vegetables, and
others.
The color of some vegetables gives
you a clue to their nutrient content. For
instance,
• dark green vegetables are rich in
iron, calcium, folic acid, and vitamins
A and C. Collards, broccoli, spinach,
and kale are dark green vegetables.
• red and orange vegetables are rich
in vitamin A. Carrots, red bell peppers,
and sweet potatoes and some
varieties of squash all have deep red,
orange, or yellow fl esh.
• beans and peas provide protein and
fi ber. They include kidney beans, soy
beans, navy beans, and lentils.
These vegetables are also in the
protein foods group because they
are rich in protein.
• starchy vegetables include potatoes,
green peas, and sweet corn. They
provide carbohydrate along with many
vitamins and minerals.
• other vegetables include celery,
eggplant, beets, onions, and
radishes. They provide a wide array
of vitamins and minerals.
The chart in 3-12 shows how much of
each type of vegetable to eat each week.
This depends on the daily calorie level set
for you by MyPlate.
Fresh or plain frozen vegetables top
the list of good vegetable choices. Canned
vegetables tend to be high in sodium.
For less sodium, choose low-salt canned
vegetables. You also can drain and rinse
canned vegetables before using them.
Vegetables in sauce often are high in
sodium and fat.
Chapter 3 Your Nutrition Toolbox 61
Copyright Goodheart-Willcox Co., Inc.