The Dietary Guidelines for Americans recommends consuming nutrient-dense foods such as vegetables to promote health and prevent disease. Beans and other legumes are classified as vegetables and can be part of a healthy and balanced diet. They also are a versatile food that can be eaten alone or combined with a variety of nutritious dishes. Consult a registered dietitian for a full list of vegetables and other nutrient-dense foods.
Vegetable Serving
Beans are a versatile food that can be included in both the Vegetables or the Meat and Beans group of the Food Pyramid. A 1/2 cup of cooked beans is equivalent to one serving of vegetables. In addition, the same serving size of cooked beans also counts as a 2-oz. serving in the Meat and Beans group. Other servings of vegetables include 1 cup of green leafy vegetables, 1/2 cup of cooked vegetables or one medium potato.
Bean Nutrition
Beans are natural sources of essential vitamins, minerals and nutrients that promote health. They are significant sources of B vitamins, including folate. Beans also provide sources of iron, calcium, potassium and many other minerals. In addition, beans are significant sources of dietary fiber and protein. Foods rich in fiber are associated with reduced risk of coronary artery disease, notes the Centers for Disease Control and Prevention.
Daily Recommendations
The Dietary Guidelines for Americans recommends consuming five to 13 servings of fruits and vegetables daily. Your exact requirements vary depending on your specific calorie needs, gender and activity level. As a general rule, aim for at least 2 1/2 cups of vegetables and 2 1/2 cups of fruits daily. If you require 2,000 calories day, you may consume 1/2 cup of beans and other legumes daily or up to 3 cups per week. Consult a registered dietitian for your exact calorie needs and nutritional requirements.
Diet Considerations
Examples of common beans include edamame, lima beans, navy beans and lentils. In addition, consume other vegetables daily such as carrots, squash, potato and green leafy vegetables. Consume fresh, frozen or canned beans with the least added sugars or sodium. If you currently have a low-fiber diet or do not consume beans regularly, increase fiber-rich foods gradually. Follow cooking instructions carefully when preparing your beans.
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