10 eat deep orange and tips MyPyramid Nutrition Education Series dark green vegetables 10 tips to choosing a harvest of colorful vegetablesLearn to love vegetables! Eating foods, such as vegetables that are low in calories per cup, instead of someother high calorie food, may be useful in helping to lower calorie intake. Eating a diet rich in fruits and vegetablesas part of an overall healthy diet may protect against certain types of cancer, reduce the risk for type 2 diabetes,and reduce the risk for stroke and other types of heart disease. orange vegetables dark green vegetables acorn squash hubbard squash bok choy dark green leafy lettuce romaine lettuce watercress butternut squash pumpkin broccoli kale spinach carrots sweet potatoes collard greens mustard greens turnip greens1 6 buy fresh vegetables in-season learn how to prepare and cook vegetables They cost less and are likely Open up a cookbook or turn on a cooking show to to be at their peak flavor. learn how to prepare delicious vegetables.2 7 put a green vegetable buy vegetables that on your dinner plate are easy to prepare Make it easy by simply slicing Pick up prewashed bags of salada romaine lettuce leaf, topped off with a spoonful of another greens, baby carrots, or celery sticks.vegetable. “Invite” broccoli or bok choy to your dinner tablemore often. Cook until bright green and serve with a dribble 8of low-fat salad dressing. make vegetables interesting by adding some crunch3 choose vegetables with more potassium Sprinkle slivered almonds or other nuts on steamed Select beet greens, winter squash, spinach, and vegetables. Add toasted peanuts or cashews to a vegetable sweet potatoes often. Also choose lima beans, stir-fry in place of meat.cooked lentils and split peas, and tomato products (paste, 9sauce, and juice) for potassium. stock up on frozen or canned vegetables For quick and easy cooking, have4 add color to salads frozen or canned vegetables in your Yams Use baby carrots, shredded red cabbage, or spinach kitchen so you can microwave them when leaves. Throw in a handful of mixed frozen vegetables you are extra busy.that have had time to defrost. Frozen vegetables are 10already partially cooked but will still add a crunchy texture. get your vitamins and mineralsInclude in-season vegetables throughout the year. from foods Dark orange and green vegetables provide5 munch on raw veggies vitamin A, vitamin C, fiber, potassium, and many other Add carrot sticks or sweet red nutrients. Foods are the best source of vitamins and pepper strips at lunch. Snack minerals. Supplements cannot replace healthy foodon celery sticks in the afternoon. choices for a balanced diet. Nutrition TipSheet No. 5 November 2009 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to MyPyramid.gov for more information. provider and employer.