VEGETABLES Vary your veggies!. VEGETABLES Why do I need to eat vegetables? Vitamin A Vitamin C Fiber Phytochemicals Minerals.

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Presentation transcript:

VEGETABLES Vary your veggies!

VEGETABLES

Why do I need to eat vegetables? Vitamin A Vitamin C Fiber Phytochemicals Minerals

Vitamin C Blood vessels Bone formation Wound healing Tooth formation and healthy gums

Vitamin A Night vision Smooth skin Keeps lining of the mouth, throat, nose and digestive tract resistant to infection Promotes growth

Folate

Fiber Prevents constipation Fights chronic disease Helps us to feel full

Minerals Calcium Potassium Iron

Phytochemicals Help fight chronic disease!

So vary your veggies

How much should you eat from the Vegetables Group? ?? ? ???

Food Intake Pattern Calorie Levels MalesFemales Activity levelSedentary*Mod.active*Active*Activity levelSedentary*Mod. active*Active* Age Age and up and up *Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Accessed December 21, Sedentary=less than 30 minutes a day of moderate physical activity in addition to daily activities. Mod. Activity = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. Active = 60 or more minutes a day of moderate physical activity in addition to daily activities.

Daily Amount of Food From Each Food Group Calorie Level 1,0001,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Fruits1 cup1cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5cups Vegetables1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups Grains 3 oz-eq4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq 10 oz-eq 10 oz-eq Protein2 oz-eq3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq 7 oz-eq 7 oz-eq Dairy2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Oils3 tsp4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp Empty Calories Limit Fruits: 1 cup fruit or 100% fruit juice or 1/2 cup dried fruit = 1 cup fruit. Vegetables: 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables. Grains: 1 slice bread, 1 cup ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cooked cereal = 1 ounce grains. At least half of all grains consumed should be whole grains. Protein: 1 ounce lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds = 1 ounce meat & beans. Dairy: 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese = 1 cup milk. Empty Calories Limit: Calories from solid fats and added sugars should not be more than 5-15% of total calories. Vegetable Subgroup Amounts are Per Week Calorie Level1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Dark green veg. 0.5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 1.5 c/w 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Orange veg. 2.5 c/wk 3 c/wk 3 c/wk 4 c/wk 5.5 c/wk 5.5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 7.5 c/wk 7.5 c/wk Dry Beans and Peas 0.5 c/wk 0.5 c/wk 0.5 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk Starchy veg. 2 c/wk 3.5 c/wk 3.5 c/wk 4 c/wk 5 c/wk 5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 8 c/wk 8 c/wk Other veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 3.5 c/wk 4 c/wk 4 c/wk 5 c/wk 5 c/wk 5.5 c/wk 5.5 c/wk 7 c/wk 7 c/wk

How many cups of dark green vegetables should you eat each week? Frozen Spinach CALORIES PER DAYCUPS PER WEEK 16001½ 18001½ 20001½

How many cups of red and orange vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK ½ 20005½

How many cups of dry beans and peas should you eat each week? CALORIES PER DAYCUPS PER WEEK ½ 20001½

How many cups of starchy vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK

How many cups of other vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK 16003½

What is a serving of vegetables? ½ cup diced vegetables, cooked or raw 1 cup raw, leafy greens or tossed salad 1 medium vegetable (such as a carrot or tomato) ¾ cup vegetable juice

Estimating a Serving A fist = 1 cup of green salad 1 medium sized vegetable

Stretch your vegetable dollars.

Stretch your vegetable dollars through careful purchasing.

Stretch your vegetable dollars through careful storage: Store whole Do not wash before storing Use the vegetable crisper or a cool, dry, dark place

Stretch your vegetable dollars through careful preparation.

Take Home Messages: Vegetables are an important part of your daily diet: Low in calories, fat, cholesterol and sodium High in vitamins, minerals, fiber, phytochemicals, flavor, color and texture

For best health VARY YOUR VEGGIES!

Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, September, 2012 Graphics: Microsoft Word, United States Department of Agriculture Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs November 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.