Vegetables

Quick Tip: Fresh and frozen vegetables are excellent choices because of the high nutritional value. Canned vegetables may be slightly higher in sodium (although low-sodium canned vegetables are available), and there may be some slight nutrient destruction with the processing involved, but any vegetables are better than no vegetables. Fresh vegetables are very tasty, but frozen and canned may be more convenient and practical.

Why do we need them?
Vegetables are very low in calories, yet very nutrient dense. A diet high in vegetables may help to decrease our risk of heart disease, cancers and stroke. Cruciferous vegetables are vegetables with cross-shaped bottoms. Examples are cauliflower, cabbage, brussel sprouts, broccoli, turnips and rutabagas. Intake of these vegetables has been associated with low cancer rates. Most vegetables are also an excellent source of vitamin A, folate, vitamin C, fiber, antioxidants and phytochemicals, (health-promoting nutrients). Folate, found in green leafy vegetables including spinach, turnip greens, romaine lettuce, asparagus, and cabbage has been found to decrease our risk of coronary heart disease. This nutrient also plays a role in preventing birth defects, which makes it a very important vitamin during pregnancy. Lutein, a phytochemical found in deep, dark colored vegetables including yellow squash, red, yellow & green bell peppers, sweet potatoes, carrots and greens to name a few, may decrease our risk of macular degeneration, a leading cause of blindness in the elderly. The fiber found in vegetables can also help to keep our gastro-intestinal system (stomach & intestinal tract) strong and healthy and prevent constipation and diverticulitis (inflammation of the intestinal insides).

How much do we need?
Most people need 5-9 servings of fruits and vegetables every day. Fruits and vegetables share many of the same nutrients, so if you prefer fruit over vegetables, as long as the combined servings equal 5 or more, you will be meeting your requirement for these foods. Although both fruit and vegetables are relatively low in calories, 65 calories per serving and 25 calories per serving respectively, non-starchy vegetables tend to be the lowest. Try to eat at least one fruit or vegetable with each meal to ensure optimal intake.

What are some good vegetable sources?
The following foods make up one vegetable serving (approx. 25-45 calories, starchy vegetables are higher in calories and are counted as grains/starches for people with diabetes):