Vegetables are edible plants rich in essential nutrients, organized into subgroups based on their nutrient content. They provide low calories, high vitamins, dietary fiber, and can serve as good sources of calcium for non-dairy consumers. Proper preparation and consumption techniques, such as eating skins and avoiding overcooking, help maintain their nutritional value.

2. In culinary terms , a vegetable is an edible
plant or its part, used for cooking or eating
raw.
Vegetables are particularly rich in vitamins and
minerals.
Vegetables are organized into 4 subgroups
bassed on their nutrient content.

3. DARK GREEN
VEGETABLES
-Broccoli
-collard greens
-kale
-romaine lettuce
-spinach
-watercress BEANS AND PEAS
-black beans
-garbanzo beans
-kidney beans
-lentils
-soy beans
-white beans

4. STARCHY VEGETABLES
-corn
-field peas
-green peas
-potatoes
-water chestnuts
RED and ORANGE
VEGETABLES
-carrots
-sweet potatoes
-red peppers
-tomatoes
-pumpkins

5. NUTRIENTS OF THE VEGETABLES
Most vegetables are naturally low in fat calories
Vegetables contain many nutrients, including
potassium, dietary fiber, foliate, vitamin A, and
vitamin C
Vegetable sources of potassium include sweet
potatoes, white beans, spinach, lentils, etc

6. SPECIFIC CONSIDERATIONS
-Fiber
comes from plants, therefore fruits and vegetables
are naturally good sources of dietary fiber
In some cases fruits and vegetables with the skin
have more fiber and antioxidants than their peeled
counterparts, so wash them well and eat the skins
-Calcium
For individuals who do not consume dairy
products, vegetables can be a good source of calcium
Many dark green leafy vegetables including
mustard greens, turnip greens, and bok choy are good
sources of calcium

7. -Glycemic Index
Fruits and vegetables are generally low on the
glycaemic index and, therefore, cause a gradual increase in
blood sugar
Tropical fruits, carrots and beets have received a bad
name for having a high glycaemic index
Most of them have a low glycaemic load, so the amount
of sugar provided in an average serving is very low.
-Antioxidants
Research shows antioxidants play a role in preventing
prostate, lung, mouth, and throat cancers. Research also
suggests antioxidants are helpful in the prevention and
management of Alzheimer’s disease, cancer, arthritis and
aging

8. SOME GENERAL RULES ABOUT VEGETABLES
Whenever possible, don't peel your veggies -- the skin
contains lots of nutrients.
Avoid overcooking them.
When making a dish with more than one veggie
(recommended!), be sure to cut them all about the same
size ,so they cook up in the same amount of time (or
close to it).

9. To clean root vegetables, simply scrub with a brush under
cold running water.
Cook only the veggies you need at each meal -- leftover
cooked veggies loses their vitality.
Whenever possible, select fresh, local, seasonal,
organic veggies

10. To clean root vegetables, simply scrub with a brush under
cold running water.
Cook only the veggies you need at each meal -- leftover
cooked veggies loses their vitality.
Whenever possible, select fresh, local, seasonal,
organic veggies