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Food Groups - Vegetables

Food Groups Continued...

Vegetables are the next group discussed in this series of articles.

Below explains the different types of veggies you should be eating.

You will also find a table that displays the amount of these foods you should eat each day for your gender and age group.

These portions are based on the MyPlate concept and no longer based on the food pyramid.

This goup should make up approximately slightly more than 1/4 of your plate. This is easier to do for lunch and dinner, but can be more of a challenge for breakfast.

Keep in mind that vegetable juices will also count for your portions.

Vegetable items you include with the main items, for example an omelette, casserole, etc., will also count for the required amounts.


Vegetables


Vegetables are broken down into 5 different groups.

These include dark green veggies, starchy, red & orange and other vegetables as well as beans and peas.

You should have slightly more than 1/4 of your plate filled for this food group.

Getting a variety of these types of veggies is what you want to aim for. Not only does a variety keep your meals from getting boring, you will get lots of different flavors.

The different types of veggies also offers a variety in mineral and nutrients.

Here are some examples for each of the different vegetable groups.


Dark Green Veggies

Bok Choy
Broccoli
Dark Green Leafy Lettuce
Romaine Lettuce
Spinach

Starchy Vegetables

Corn
Potatoes
Green Peas
Green Lima Beans
Taro
Water Chestnuts

Red & Orange Veggies

Butternut Squash
Carrots
Sweet Potatoes
Tomatoes
Red Peppers
Pumpkin
Beans & Peas

Black Beans
Kidney Beans
Navy Beans
Pinto Beans
Soy Beans
Black-eyed Peas
Split Peas

Other Vegetables

Artichokes
Asparagus
Avocado
Bean Sprouts
Beets
Cabbage
Cauliflower
Celery
Cucumbers
Green Beans
Iceburg Lettuce
Mushrooms
Onions
Zucchini

So what's the recommended serving size for you? Take a look below for recommendations by group and age.

These are based on less than 30 minutes of moderate activity (above what activity you do from a daily routine).

So if you get more activity, you might need to increase your serving size for this food group.

Group

Age

Serving

Children 2 - 3 Years Old 1 Cup
Children 4 - 8 Years Old 1 to 1 1/2 Cups
Girls 9 - 13 Years Old 2 Cups
Girls 14 - 18 Years Old 2 1/2 Cups
Boys 9 - 13 Years Old 2 1/2 Cups
Boys 14 - 18 Years Old 3 Cups
Women 19 - 30 Years Old 2 1/2 Cups
Women 31 - 50 Years Old 2 1/2 Cups
Women 51 + Years Old 2 Cups
Men 19 - 30 Years Old 3 Cups
Men 31 - 50 Years Old 3 Cups
Men 51 + Years Old 2 1/2 Cups





Here's more on the recommended portion sizes based on the food pyramid food groups.

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Additional Articles

Eat Your Fruits and Veggies
Eating your fruits and veggies versus drinking them can give you more nutrients for the calories. Read this article to understand why eating versus drinking fruits and vegetables is healthier.

Diabetic Food Pyramid
If you are a diabetic, then be sure to check out this food pyramid. Understanding which foods to eat from which group and how much can help you control your diabetes.

Healthy Salad - Or Is It?
Salads are packed full of healthy items like your vegetables, lean meats and more. But there is a point when all the extras get piled on that the salad is not so healthy.




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