MyPlate- Vary Your Veggies

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MyPlate- Vary Your Veggies

  1. 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. 2. Valuable Veggies No cholesterol Important vitamins Low in fat and minerals Good Low in Vegetables source of calories fiberNDSU Extension Service
  3. 3. MyPlateRecommendations depend on: ActivityAge Gender level NDSU Extension Service
  4. 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. 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. 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. 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. 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. 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. 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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