Tonight’s topic: VEGETABLES

VEGETABLES 1. What’s considered a vegetable? 2. Why do we need to eat them? 3. How much should we eat? 4. What types should we eat? 5. Are starchy vegetables considered a starch or a vegetable? 6. What about beans and peas? 7. Aren’t vegetables expensive? 8. How can I eat all those servings every day? 9. Which is best: fresh, frozen, or canned?

What is a VEGETABLE? Can be defined as: “a plant grown for an edible part [often the root] that is usually eaten as part of a meal” Most of our vegetables descended from wild plants that were domesticated many centuries ago Some common vegetables are actually fruits (example: tomatoes) but are considered vegetable-like due to their savory flavor Miriam-Webster 10.19.11

Why eat vegetables? People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Eating foods such as vegetables that are lower in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake.

Health benefits of VEGETABLES Eating vegetables provides health benefits: may reduce risk for heart disease, including heart attack and stroke some vegetables (and fruits) may protect against certain types of cancers vegetables have fiber, which may reduce the risk of heart disease, obesity, and type 2 diabetes (just like whole grains!) may lower blood pressure may reduce the risk of developing kidney stones and help to decrease bone loss

How do they DO THAT? Vegetables have phytochemicals Phyto comes from the Greek word for plant Plant chemicals are found in plants (some plants have more than others), and these components are thought to promote human health Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytochemicals Some specific names are flavonoids, isoflavones, and lignands (you may hear these words on the news when they report on antioxidants)

No wonder Mom said to eat your vegetables! WOW! They give us the nutrients we need AND they help us stay healthy. No wonder Mom said to eat your vegetables!

HOW MUCH should we eat each day?

Daily Recommendation* Children 2-3 years 4-8 years 1 cup 1 ½ cups Girls 9-13 years 14-18 years 2 cups 2 ½ cups Boys 3 cups Women 19-30 years 31-50 years 51+ years Men http://www.choosemyplate.gov/foodgroups/grains_amount_table.html *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Do You Remember Your Serving Sizes? Does anyone remember how many cups 1 medium carrot is? How about 1 medium bell pepper? If you ate your ENTIRE day’s worth of vegetables in carrots, how many carrots would that be?

SHOULD you eat ONLY 1 kind of Vegetable?

Of Course Not! Vegetables are usually classified according to WHAT PART of the plant is eaten. There are several types: Leafy vegetables Flowers, buds, stalks Seeds and pods [STARCHY VEGGIE] Roots, bulbs, tubers [STARCHY VEGGIE] Fruit vegetables Flowers/stalks: celery, broccoli, cauliflower, asparagus, artichokes Seeds/pods: snap beans, lima beans, peas, sweet corn Tubers: onions, turnips, potatoes, beets, carrots, radishes, parsnips – higher kcal Fruit: eggplants, squash, peppers, tomatoes (fleshy parts contain seeds)- higher kcal

They can also be classified by COLOR Dark Green – beta carotene and vitamin C, which helps heal cuts and wounds and keeps teeth and gums healthy. These include: bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress

They can also be classified by COLOR Red, Yellow and Orange – Vitamin A, which keeps eyes and skin healthy and helps to protect against infections. These include: acorn squash butternut squash carrots hubbard squash pumpkin red peppers sweet potatoes tomatoes tomato juice

I LOVE ONIONS, but they’re not listed anywhere… If they’re not listed in the DARK GREEN or RED, YELLOW, ORANGE group, they’re considered… OTHER VEGETABLES!

‘OTHER’ vegetables include: green beans green peppers iceberg lettuce mushrooms okra onions parsnips turnips wax beans zucchini artichokes asparagus avocado bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant These are just as good for you, but didn’t fit with the others!

STARCHY VEGETABLES Some vegetables have a lot of STARCH, just like grains. Therefore, these vegetables are counted as GRAINS. They include: corn fresh field peas (not dry) fresh black- eyed peas (not dry) green peas green lima beans plantains potatoes taro water chestnuts

POP QUIZ: Where would you put corn on this plate? What about beets? TRICK QUESTION: What about BLACK BEANS or DRIED PEAS?

Beans and Peas Are Unique Foods These foods are excellent sources of PLANT PROTEIN, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. They are also excellent sources of dietary fiber and nutrients such as folate and potassium. Therefore, they are considered part of the Vegetable Group AND the Protein Foods Group.

Beans and Peas include: black beans black-eyed peas (mature, dry) garbanzo beans (chickpeas) kidney beans lentils navy beans pinto beans soy beans split peas white beans

How to count BEANS and PEAS This simply means they can count as EITHER a meat or a vegetable, depending on what else you are eating. EXAMPLE 1: if you are supposed to eat 5 ½ oz of protein and you ate   •  2 eggs (2 oz)   •  1½ Tbsp. peanut butter (1 ½ oz)   •  ½ cup chickpeas (2 oz) How would you count the chickpeas? They would count as ½ cup vegetables

EXAMPLE 2: What if you ate •  3½ ounces chicken   •  2 ounces tuna fish   •  ½ cup refried beans (2 oz) How would you count the refried beans? They would count as 2 oz protein

Are VEGETABLES expensive? Let’s compare a fast food hamburger to a pound of fresh broccoli: Hamburger: $0.99 - $1.99 Pros: cheap! it can be a full meal, others? Cons: not many nutrients, lots of fat and calories, only feeds 1 person, others? Broccoli: $0.69-$1.99/lb Pros: lots of nutrients, few calories, feeds several people, others? Cons: only a snack or side dish, some waste, others? Does a hamburger have fiber? Immune system boosters?

Which gives you more bang for your buck?

EATING OUT: Ways to eat MORE VEGETABLES Choose the right combos:  Many restaurants offer soup/salad/sandwich options to mix and match. Try the vegetable soup, or order extra veggies on your sandwich (try sliced peppers, cucumbers and avocados in addition to lettuce and tomato). Or pick a salad for a variety of fruit and veggie options. Remember to order the dressing on the side for calorie control. Create your own vegetable plate: Many restaurants offer two or three vegetable selections, which can often change daily. Ask for a plate of these specials to make it easy to get MORE! Get sizzln’:  Order sizzling options on the menu that include lots of vegetables like stir fry or fajita entrees. Roll it up:  Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter, then add your favorite fruits— fresh or dried. Meals on wheels:  Apples, bananas, and plums are nature’s fast foods—fresh or dried, they’re mess-free in the car. http://www.fruitsandveggiesmorematters.org/?page_id=1417

About Vegetable Intake Only about 49% of Americans eat the recommended amount of vegetables each day Think about healthcare costs and quality of life… could there be a connection? http://www.ars.usda.gov/aboutus/docs.htm?docid=4142

Make half your plate fruits and vegetables Take Home Message: Make half your plate fruits and vegetables

Which is BEST? A. Fresh B. Frozen C. Canned

Fresh vs. Frozen vs. Canned IT DEPENDS… on both the time between the harvesting of the vegetable and the canning and freezing process. the way vegetables are prepared at home can also affect the nutrient content. Vegetables of any type (fresh, frozen, or canned) that are boiled in large amounts of water for long periods of time lose much of their nutritional content compared with vegetables that are lightly steamed. URL of this page: http://www.nlm.nih.gov/medlineplus/ency/article/002095.htm Generally, vegetables are canned or frozen immediately upon harvest when their nutrient content is at its peak.

BOTTOM LINE: Vegetables fresh from the farm or just picked are more nutritious than their frozen or canned counterparts, but frozen and canned vegetables are an acceptable nutritional alternative, ESPECIALLY when fresh is very expensive. Be mindful of the amount of salt added to canned vegetables; try to buy those without added salt. And, don't overcook any vegetables.