Fruits and vegetables contain a variety of nutrients your body requires for functioning. They contain essential vitamins, minerals and fiber that promote good health and reduce your risk for chronic disease. Because the nutritional profile of fruits and vegetables vary by type, it's important to vary the amounts and types of fruits and vegetables you consume. The USDA recommends consuming 2 cups of fruits and 2 1/2 cups of vegetables per day as part of a 2,000-calorie intake and basing vegetable choices on five vegetable subgroups. Try a variety of fruits and vegetables to benefit the most from their nutrient power.
Dark Green Vegetables
Dark green vegetables include spinach, broccoli, collard greens, kale, boy choy, turnip greens and romaine lettuce. You should consume 3 cups of dark green vegetables per week based on a 2,000-calorie diet. These nutritious vegetables provide good sources of such vitamins and minerals as vitamins A, C and K, folate, iron and calcium. Kale, for example contains sources of vitamins A, C and K, B vitamins, potassium, iron, manganese, copper and calcium.
Orange Vegetables
Orange vegetables include carrots, acorn squash, butternut squash, hubbard squash and pumpkin. You should consume 2 cups of orange vegetables per week based on a 2,000-calorie diet. Orange vegetables receive their bright color from natural plant pigments called carotenoids that can benefit your health and longevity. Orange vegetables generally provide good sources of vitamin A and C.
Dry Beans and Peas
Dry beans and peas include lentils, kidney beans, black-eyed peas, pinto beans, soy beans and chickpeas. They are an important part of a healthy diet, and you should consume 3 cups of this vegetable variety per week based on a 2,000-calorie diet. Dry beans and peas offer a rich source of many minerals including potassium, iron, folate and magnesium. They also provide good sources of protein, fiber and complex carbohydrates.
Starchy Vegetables
Starchy vegetables include potatoes, green lima beans, corn and green peas. They generally have higher calories and carbohydrates than other vegetables but also contribute to nutritious eating. For example, the University of Illinois emphasizes the importance of starchy foods because they factor into muscle and liver cells storing glycogen, which supports energy. You should consume 3 cups of these vegetables per week based on a 2,000-calorie diet.
Other Vegetables
Other vegetables include those vegetables not organized as dark green, orange, dried beans and peas or starchy vegetables. They include tomatoes, onions, beets, artichokes, cucumbers, eggplants, brussels sprouts and various other vegetable varieties. This vegetable subgroup provides a combination of many nutrients along with varying textures and colors. Tomatoes, for example, contain rich sources of vitamins A, C and E, potassium, folate and dietary fiber. You should consume 6 1/2 cups of these other vegetables per week based on a 2,000-calorie diet.
Fruits
Fruits have many roles in your health today and in the future. They provide a powerful array of nutrients that contribute to good health, including vitamin C, potassium, folate and dietary fiber. The USDA recommends consuming fresh, frozen, canned or dried whole fruits rather than fruit juices to ensure adequate fiber intake. You should consume 2 cups of fruits per day and vary the types of fruits you eat such as citrus fruits and berries. Fruits protect your body from illnesses and reduce the onset of chronic diseases.
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