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MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
MyPlate- Vary Your Veggies
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MyPlate- Vary Your Veggies

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  • 1. VARY YOUR VEGGIESThe MyPlate Vegetable Group Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist Stacy Wang, R.D., L.R.D., Extension Associate
  • 2. Valuable Veggies No cholesterol Important vitamins Low in fat and minerals Good Low in Vegetables source of calories fiberNDSU Extension Service
  • 3. MyPlateRecommendations depend on: ActivityAge Gender level NDSU Extension Service
  • 4. Servings Are Measured In Cups What counts as a cup? 2 cups raw leafy greens 1 large tomato (3 inches) 1 cup peasNDSU Extension Service
  • 5. Enjoy a Rainbow of Vegetables Sweet potato Onion CeleryEggplant TomatoButternut Broccoli Red squash Wax beans pepper CarrotsCauliflower Radish Mushrooms Kale NDSU Extension Service
  • 6. Tips For Eating More Vegetables Buy in-season vegetables Keep a supply on hand: fresh, canned or frozen Pick easy-to- eat vegetables Serve salads more often Add veggies to common foods:NDSU Extension Service Soups, casseroles, sauces or pizza
  • 7. Keep in Mind Keep veggies Wash veggies separate from before eating harmful foods Use clean running Raw meat water Seafood Rub vegetables with hands or scrub Poultry brushNDSU Extension Service
  • 8. Daily Recommendations* Children 2 to 3 years old 1 cup 4 to 8 years old 1½ cups Girls 9 to 13 years old 2 cups 14 to 18 years old 2½ cups Boys 9 to 13 years old 2½ cups 14 to 18 years old 3 cups * For those who get less than 30 minutes of physical activityNDSU Extension Service
  • 9. Daily Recommendations* Women 19 to 30 years old 2½ cups 31 to 50 years old 2½ cups 51 + years old 2 cups Men 19 to 30 years old 3 cups 31 to 50 years old 3 cups 51 + years old 2½ cups * For those who get less than 30 minutes of physical activityNDSU Extension Service
  • 10. Want To Learn More? Visit www.ChooseMyPlate.gov to personalize your food plan Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information Visit www.fruitsandveggiesmorematters.org to learn more about fruits and vegetablesDecember 2012

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