Posted May 20, 2014 14:03:50 CST

Importance of Good Nutrition – The Vegetable Food Group

by Peggy Grosskopf

What is a Vegetable?

As part of a series of articles on the importance of good nutrition, this month’s article focuses on the vegetable food group. This article provides you with general information about the vegetable food group such as: what is a vegetable, how much is needed daily, what are the common types of vegetables, the health benefits of vegetables, and tips for making wiser choices from the vegetable food group.

A vegetable is an edible plant or part of an edible plant. Any vegetable or 100% vegetable juice falls into the vegetable food group. Vegetables contain minerals, fiber, carbohydrates, varying amounts of vitamins like Vitamins A and C, and very little fat or protein.

Vegetables can be eaten raw or cooked; whole, cut-up or mashed, fresh or frozen, and dried or dehydrated.

How Much Vegetables are Needed Daily?

Many processed food products also contain vegetable ingredients; however, the nutritional value may be compromised.

The varying colors of the vegetables are caused by the following:

• The green color of a vegetable is due to the presence of chlorophyll and is affected by changes in pH (the level of acidity in the vegetable).
• The orange and yellow colors of a vegetable are due to carotenoids which are organic pigments found within the cells of a plant.
• The red and blue colors of a vegetable are due to water-soluble cavities of the plant sensitive to changes in pH. The color is purple when the pH is neutral, red when acidic, and blue when less acidic.

The right amount of fruit needed daily can vary for men, women and children based on age and level of physical activity. The recommended daily allowances for the age groups shown below are based on less than 30 minutes per day of moderate physical activity:

• Children: 2-3 yrs = 1 cup, 4-8 yrs = 1 1/2 cups
• Girls: 9-13 yrs = 2 cups, 14-18 yrs = 2 1/2 cups
• Boys: 9-13 yrs = 2 cups, 14-18 yrs = 3 cups 
• Women: 19-50 yrs = 2 1/2 cups, 51+ yrs = 2 cups  
• Men: 19-50 yrs = 3 cups, 51+ yrs = 2 1/2 cups 

What Counts as a Cup?

• 1 medium baked potato
• 10 broccoli florets
• 12 baby carrots
• 1 medium bell pepper
• 1 cup cooked spinach

Examples of Less than 50 Calories

• 1 cup bell peppers = 30
• 2 tbsp. hummus = 46
• 1 cup carrots = 45
• 1 cup broccoli = 30
• 1 cup cooked green beans = 44

What Are the Main Types of Vegetables?

Vegetables are separated into the following five subgroups based on their nutrient content:

Dark green vegetables are vegetables such as broccoli, collard greens, spinach, turnip greens, kale, and dark leafy lettuce.

Starchy vegetables are vegetables such as corn, potatoes, green peas, green lima beans, and water chestnuts.

Red and orange vegetables are vegetables such as red peppers, tomatoes, acorn squash, butternut squash, and sweet potato.

Beans and peas, considered part of the protein group, are also part of the vegetable food group because they are an excellent source of dietary fiber and nutrients like folic acid and potassium.

Other vegetables are turnips, artichokes, cauliflower, avocados, eggplant, zucchini, and cucumbers.

Health Benefits of Vegetables

Most vegetables are low in fat and calories and none have cholesterol. Vegetables provide important nutrients such as potassium, folic acid, Vitamins A and C, and dietary fiber.

Dietary fiber, found in artichokes, asparagus, avocados, and beans, helps maintain a healthy blood pressure, lowering the risk of heart disease, and is important for gastrointestinal function.

Potassium, found in sweet potatoes, white potatoes, white beans, lima beans, tomatoes and tomato products, also helps to maintain a healthy blood pressure.

Vitamin A, found in cabbage, carrots, lettuce, and spinach, helps protect against infections and to keep eyes and skin healthy.

Vitamin C, found in green beans, celery, corn, and asparagus, helps with iron absorption, keeping teeth and gums healthy, and healing cuts and wounds.

Folic acid, found in beets, okra, cauliflower, and cabbage, helps form red blood cells which are important for women of child-bearing age in lowering the risk of certain defects during fetal development.

Tips for Making Wiser Choices

Eating more vegetables is a simple way to cut calories as they are naturally low in fat but also are filling. The following tips may help when planning your daily meals:

• For breakfast, replace one of the eggs or half of the cheese in your omelet with bell pepper, spinach, broccoli or onion. This will add volume and flavor to the omelet and lower the calories and fat.
• For lunch, substitute lettuce, tomato, cucumber or onion in place of 2 ounces of the cheese and meat in your sandwich, wrap or burrito. This will not only fill you up but it is also healthier for you.
• For dinner, remove 1 cup of the pasta or rice in your favorite dish and replace it with 1 cup chopped vegetables such as tomato, squash, pepper, broccoli or onion. This dish will be just as satisfying but contains fewer calories.