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MyPlate- Vary Your Veggies
This document provides information on eating a variety of vegetables as part of a healthy diet. It discusses the nutritional benefits of vegetables, serving sizes, tips for increasing vegetable consumption, and daily vegetable recommendations based on age, gender and activity level. Color photos show examples of different vegetables to enjoy for a rainbow of nutrients. Contact information is provided to learn more about creating a personalized healthy eating plan.
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MyPlate- Vary Your Veggies
- 1. VARY YOUR VEGGIES TheMyPlate 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 fiber NDSU Extension Service
- 3. MyPlate Recommendations depend on: Activity Age Gender level NDSU Extension Service
- 4. Servings Are MeasuredIn Cups What counts as a cup? 2 cups raw leafy greens 1 large tomato (3 inches) 1 cup peas NDSU Extension Service
- 5. Enjoy a Rainbowof Vegetables Sweet potato Onion Celery Eggplant Tomato Butternut Broccoli Red squash Wax beans pepper Carrots Cauliflower Radish Mushrooms Kale NDSU Extension Service
- 6. Tips For EatingMore 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 brush NDSU 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 activity NDSU 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 activity NDSU Extension Service
- 10. Want To LearnMore? 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 vegetables December 2012