Food Groups - Vegetables
Food Groups Continued...Below explains the different types of veggies you should be eating.
You will also find a table that displays the amount of these foods you should eat each day for your gender and age group.
These portions are based on the MyPlate concept and no longer based on the food pyramid.
This goup should make up approximately slightly more than 1/4 of your plate. This is easier to do for lunch and dinner, but can be more of a challenge for breakfast.
Keep in mind that vegetable juices will also count for your portions.
Vegetable items you include with the main items, for example an omelette, casserole, etc., will also count for the required amounts.
Vegetables
These include dark green veggies, starchy, red & orange and other vegetables as well as beans and peas.
You should have slightly more than 1/4 of your plate filled for this food group.
Getting a variety of these types of veggies is what you want to aim for. Not only does a variety keep your meals from getting boring, you will get lots of different flavors.
The different types of veggies also offers a variety in mineral and nutrients.
Here are some examples for each of the different vegetable groups.
| Dark Green
Veggies Bok Choy Broccoli Dark Green Leafy Lettuce Romaine Lettuce Spinach Starchy Vegetables Corn Potatoes Green Peas Green Lima Beans Taro Water Chestnuts Red & Orange Veggies Butternut Squash Carrots Sweet Potatoes Tomatoes Red Peppers Pumpkin |
Beans
& Peas Black Beans Kidney Beans Navy Beans Pinto Beans Soy Beans Black-eyed Peas Split Peas Other Vegetables Artichokes Asparagus Avocado Bean Sprouts Beets Cabbage Cauliflower Celery Cucumbers Green Beans Iceburg Lettuce Mushrooms Onions Zucchini |
So what's the recommended serving size for you? Take a look below for recommendations by group and age.
These are based on less than 30 minutes of moderate activity (above what activity you do from a daily routine).
So if you get more activity, you might need to increase your serving size for this food group.
Here's more on the recommended portion sizes based on the food pyramid food groups.
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