VARY YOUR VEGGIESThe MyPlate Vegetable
Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate
Valuable Veggies
Vegetables
Low in calories
Low in fat
No cholestero
l Important vitamins
and minerals
Good source of
fiber
NDSU Extension Service
MyPlate
Recommendations depend on:
Age Gender
Activity level
Keep this in mind
NDSU Extension Service
Servings Are Measured In Cups
2 cups raw leafy greens
1 large tomato (3 inches)
1 cup peas
What counts as a cup?
NDSU Extension Service
Enjoy a Rainbow of Vegetables
Broccoli
Eggplant
Sweet potato
Red pepper
Cauliflower
Butternut squash
Radish
Onion
Mushrooms
Wax beans
CeleryTomato
Carrots
Kale
NDSU Extension Service
Tips For Eating More Vegetables
Buy in-season
vegetablesKeep a supply on hand:
fresh, canned or frozenPick easy-to-eat
vegetablesServe salads more often Add veggies to common foods:
Soups, casseroles, sauces or pizza
NDSU Extension Service
Keep in Mind
Wash veggies before eating
Use clean running water
Rub vegetables with hands or scrub brush
Keep veggies separate from harmful foods
Raw meat
Poultry
Seafood
NDSU Extension Service
Daily Recommendations*
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
Children 2 to 3 years old4 to 8 years old
1 cup1½ cups
Girls 9 to 13 years old14 to 18 years old
2 cups2½ cups
Boys 9 to 13 years old14 to 18 years old
2½ cups3 cups
Daily Recommendations*
NDSU Extension Service
* For those who get less than 30 minutes of physical activity
Women 19 to 30 years old31 to 50 years old51 + years old
2½ cups2½ cups2 cups
Men 19 to 30 years old31 to 50 years old51 + years old
3 cups3 cups2½ cups
Want To Learn More?
Visit www.ChooseMyPlate.gov to personalize your food plan
Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information
Visit www.fruitsandveggiesmorematters.org to learn more about fruits and vegetables
December 2012