1. Name that Veggie!
Test Your Vegetable IQ

2. Save Time – Do More with our FREE educational resources:
Alice Henneman, MS, RD ●
University of Nebraska-Lincoln Extension in Lancaster County
Save Time – Do More with our FREE educational resources:
This publication has been peer-reviewed May 2011, updated slightly March, Created with PowerPoint 2007

3. How well do you know your veggies?

4. Dietary Guidelines for Americans, (DGA2015) recommend eating at least 2-1/2 cup-equivalents (c-eq) of vegetables daily
(based on a 2,000 calorie diet)

5. What counts as a cup-equivalent (c-eq) of vegetables?
In general, 1 c-eq =
1 cup of raw or cooked vegetables
1 cup vegetable juice
2 cups of raw leafy greens

6. Pick a variety of vegetables from each DGA2015 vegetable subgroup
Other
Dark-green
Beans & peas
(legumes)
Red & orange
Starchy

7. Dark-green
1-1/2 c-eq
a week
(based on a 2,000 calorie diet)

8. Red & orange
5-1/2 c-eq a week
(based on a 2,000 calorie diet)

9. 1-1/2 c-eq a week Legumes (beans & peas)
(based on a 2,000 calorie diet)

10. Starchy
5 c-eq a week
(based on a 2,000 calorie diet)

11. Other
4 c-eq a week
(based on a 2,000 calorie diet)

12. See if you can guess the following vegetables ...

13. There is one from each vegetable subgroup
Dark-green
Red & orange
Beans & peas
(legumes)
Starchy
Other

14. Veggie 1
Excellent source of protein, high in dietary fiber, potassium, and folate
Often eaten cold in salads or hot in soups
The type sold in the United States is usually cream-colored and relatively round
Main ingredient in hummus
NAME THAT VEGGIE!

15. Garbanzo Beans (also called Chickpeas) Legumes (Bean & Pea) Subgroup
Photo courtesy of U.S. Dry Bean Council,

16. Veggie 2 The French called them “love apples”
High in lycopene, an antioxidant that may help lower the risk of certain cancers and other conditions such as cardiovascular disease and osteoporosis
Taste best when stored at room temperature
Botanically, they are a fruit
NAME THAT VEGGIE!

17. Red & Orange Vegetables Subgroup
Tomato
Additional vegetables in this subgroup include all fresh, frozen, and canned red and orange vegetables, cooked or raw -- for example, red peppers, carrots, sweet potatoes, winter squash, and pumpkin.
Red & Orange Vegetables Subgroup

18. Veggie 3 High in vitamin A A dark green lettuce
Had its start as a Mediterranean weed
Has a long, loaf-shaped head of sturdy leaves
NAME THAT VEGGIE!

19. Dark Green Vegetables Subgroup
Romaine lettuce
Dark Green Vegetables Subgroup
Additional vegetables in this subgroup include all fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw -- for example, broccoli; spinach; collard, turnip, and mustard greens.

20. Veggie 4
Contains phytochemicals that may help reduce the risk of certain cancers
Its four-petaled flowers bear a resemblance to a Greek cross, resulting in it frequently referred to as a crucifer or cruciferous vegetable
Mark Twain called this vegetable “… a cabbage with a college education”
Creamy white in color
NAME THAT VEGGIE!

21. Other Vegetables Subgroup
Cauliflower
Other Vegetables Subgroup
Additional vegetables in this subgroup include all fresh, frozen, and canned other vegetables, cooked or raw -- for example, iceberg lettuce, green beans, and onions.

22. Veggie 5 The leading vegetable crop in the U.S.
A medium (5.3 oz.) skin-on serving has just 110 calories
High in potassium, a nutrient the Dietary Guidelines for Americans 2015 recommend Americans increase in their diet
A model of this vegetable serves as the basis for a toy named after it
NAME THAT VEGGIE!

23. Potato Starchy Vegetables Subgroup
Additional vegetables in this subgroup include all fresh, frozen, and canned starchy vegetables -- for example, corn, and green peas.

24. Eat your veggies …

25. Starchy
Dark-green
Beans & peas
(legumes)
Red & orange
Other

26. “Thank you” to the following people (in alphabetical order) for reviewing these slides!
Cindy Brison
Lisa Franzen-Castle
Mardel Meinke
David Palm
Amy Peterson
Karen Wobig

27. Reference
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December Available at March 2, 2016

28. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.