Vegetables are an essential part of a healthful diet, providing you with an array of nutrients, including protein, carbohydrates, fiber, vitamins and minerals. The nutrients in vegetables benefit every organ and tissue in your body, including your heart, intestines, bones, muscles, skin and immune and reproductive systems. The five subgroups of vegetables differ according to the nutrients they provide.
How Much You Need
The USDA and U.S. Department of Health and Human Services recommends 3 cups of vegetables daily for men and 2 1/2 cups for women through 50 years of age. If you are 51 or older, your daily vegetable requirement decreases by a half cup compared to your intake up to age 50. Over the course of a week, your diet should include 3 cups of beans, 3 cups of green leafy vegetables and 2 cups of orange vegetables. The remainder of your weekly vegetable servings should come from the starchy and "other" vegetable subgroups.
Dry Beans and Peas
Dry beans and peas are low-fat sources of carbohydrates, protein, fiber, folate, zinc and iron. The protein content of these vegetables is sufficiently high that you can substitute them for meat, fish, poultry or eggs in your meal plans. If you are a vegetarian, dry beans and peas are likely your primary source of protein. Vegetables in this subgroup include kidney, navy, white, pinto, soy and black beans; chickpeas; black-eyed peas; lentils and tofu.
Starchy Vegetables
Starchy vegetables include green peas, potatoes, lima beans and corn. The starch in these vegetables breaks down into sugar in your intestines. These vegetables, therefore, generally contain more calories than those in the other subgroups. Other nutrients in starchy vegetables include dietary fiber, vitamin C, potassium and magnesium. Because most Americans regularly eat potatoes, try substituting a non-starchy vegetable for potatoes in some of your meal plans to help ensure adequate intake from each of the vegetable subgroups.
Green Leafy Vegetables
Green leafy vegetables, such as spinach, lettuce, kale and collards, provide you with a source of dietary fiber, potassium, calcium, magnesium, iron, folate and vitamins A, E and K. These vegetables are naturally low in calories, carbohydrates and fat --- assets that can help you achieve and maintain a healthy body weight. To add more green leafy vegetables to your nutrition plan, substitute spinach, kale or greens for a starchy vegetable. These vegetables also add flavor to salads, quiche, stews and soups.
Orange Vegetables
The orange vegetables, including carrots, sweet potatoes, pumpkin, acorn squash and butternut squash, derive their color from chemicals called carotenoids, including vitamin A and alpha- and beta-carotene. These vegetables also provide you with potassium, carbohydrates and dietary fiber. The orange vegetables are tasty side dishes and add a culinary twist to casseroles, stews and soups.
Other Vegetables
"Other" vegetables are those not included in the other subgroups, including tomatoes, asparagus, artichokes, cabbage, zucchini, turnips, parsnips, beets, onions, Brussels sprouts, bean sprouts, mushrooms, peppers, eggplant and okra. These diverse vegetables vary significantly in their nutrient content. Peppers and Brussels sprouts, for example, are excellent sources of vitamin C. Add artichokes or beets to your nutrition plan to increase your folate intake. The vegetables in this group are typically low in fat and calories and provide variable amounts of dietary fiber.
References
- MyPyramid.gov: How Many Vegetables Are Needed Daily or Weekly?
- MyPyramid.gov: Dry Beans and Peas in the Food Guide
- Fruits & Veggies More Matters: What's in a 1/2 Cup of Vegetables
- Colorado State University Extension: A Guide for Daily Food Choices
- MyPyramid.gov: What Foods Are in the Vegetable Group?
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