Overview
This lecture covers the Vegetable Group, one of the five MyPlate food groups, including types of vegetables, recommended daily amounts, examples, nutrient content, and health benefits.
Types of Vegetables and Subgroups
- Any vegetable or 100% vegetable juice counts as part of the Vegetable Group.
- Vegetables can be raw, cooked, fresh, frozen, canned, dried, whole, cut-up, or pureed.
- The Vegetable Group is divided into five subgroups: dark green, red and orange, beans/peas/lentils, starchy, and other vegetables.
Recommended Daily Amounts
- Vegetable needs depend on age, sex, height, weight, activity level, and pregnancy/breastfeeding status.
- Daily general recommendations: toddlers (½–1 cup), children 2-8 (1–2 cups), girls 9-18 (1½–3 cups), boys 9-18 (2–4 cups), adult women (2–3 cups), adult men (2½–4 cups).
- Use the MyPlate Plan to determine personalized recommendations.
Serving Sizes (What Counts as a Cup)
- 1 cup = 1 cup of raw/cooked/frozen/canned vegetables or 1 cup 100% vegetable juice.
- 2 cups raw leafy salad greens count as 1 cup of vegetables.
- Example serving equivalents: 1 large tomato, 1 cup chopped broccoli, 1 medium white potato.
Nutrients in Vegetables
- Most vegetables are naturally low in fat and calories.
- Vegetables provide potassium, dietary fiber, folate, vitamin A, and vitamin C.
- Potassium helps maintain healthy blood pressure.
- Dietary fiber lowers blood cholesterol and may reduce heart disease risk.
- Vitamin A supports healthy eyes, skin, and immune system.
- Vitamin C aids wound healing, dental health, and iron absorption.
Health Benefits
- Eating more vegetables can lower calorie intake compared to higher-calorie foods.
- Diets rich in vegetables and fruits may reduce risk of heart disease and certain cancers.
- Most Americans need more fiber and potassium, nutrients abundant in vegetables.
Key Terms & Definitions
- Vegetable Group — One of five food groups; includes all forms of vegetables and 100% vegetable juice.
- Subgroups — Categories based on nutrient content; dark green, red/orange, beans/peas/lentils, starchy, other.
- Dietary Fiber — Plant fiber that helps lower cholesterol and supports digestive health.
Action Items / Next Steps
- Use the MyPlate Plan tool to find your recommended vegetable intake.
- Review the Food Group Gallery for more examples and serving visuals.
- Take the Vegetable Group Quiz to test your knowledge.
- Download the Start Simple with MyPlate app for daily healthy-eating tips.