Vegetables come in a wide variety of colors, flavors, and textures. They contain vitamins and minerals, carbohydrates, and are an important source of fiber. The vegetable food group includes dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas).

Dark green vegetables include broccoli, collard greens, spinach, and kale. Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato. Starchy vegetables include corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.

1/2 cup-equivalent of vegetables equals:

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked and can be fresh, frozen, canned, or dried. They can be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups based on their nutrients: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.

How many vegetables are needed?

The amount of vegetables you need to eat depends on your age, sex, height, weight, and physical activity. It can also depend on whether you are pregnant or breastfeeding. For general guidance by age, see the table below.

What counts as a cup of vegetables?

The following examples count as 1 cup from the Vegetables Group:

• 1 cup of raw or cooked vegetables or vegetable juice
• 2 cups of raw leafy salad greens

The table below lists specific amounts that count as 1 cup of vegetables for your recommended consumption.

Eating vegetables provides health benefits. People who eat fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some diseases. Vegetables provide nutrients vital for the health and maintenance of the body.

Nutrients

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yuca. 
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. 
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

All food and beverage choices matter. Focus on variety, amount, and nutrition.

• As part of an overall healthy diet, eating foods lower in calories per cup, such as vegetables, instead of higher-calorie food may help you lower your calorie intake.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Adding vegetables helps increase fiber and potassium, which many Americans do not get enough of.

Foods labeled "organic" certainly cost more than traditional offerings, but what does organic mean - and what are you actually getting for your money?

The term organic means fruits and vegetables are grown without artificial fertilizers or pesticides.  Organic animal products such as meat and eggs come from animals that are fed 100-percent organic food, aren't given antibiotics or growth hormones and have access to the outdoors.  Foods that bear the voluntary "USDA Organic" sticker are grown, handled and processed in accordance with U.S. Department of Agriculture guidelines.

Right now, no research proves that organic foods are better for you nutritionally or that they're safer than their nonorganic equivalents.  So when it comes to the organic-versus-conventional debate, it's a personal choice.  When deciding whether to go organic, consider these points:

• Pesticides can leave a residue on produce.  Buying organic limits exposure to these chemicals, although experts say the amount of pesticides on produce doesn't constitute a health risk.
• Organic foods cost more because the farming practices used are more labor intensive and the government's organic regulations are strict.  However, organic farming is generally kinder to the environment.
• Is organic fruit - possibly shipped from thousands of miles away - better than locally grown produce that isn't certified organic?  Local foods certainly may be fresher.  Some people say organic foods taste better, while others can't tell the difference.  If taste is the most important thing to you, going with the freshest vegetables - organic or not - is probably your best bet.
• Organic fruits and vegetables may spoil faster because they aren't treated with preservatives.  Their appearance may not be as appealing.

Labels 101

What exactly do those organic labels mean? Learn the lingo:

• 100 percent organic means products are completely organic or made of all organic ingredients.
• Organic products are at least 95 percent organic.
• Made with organic ingredients means the product contains at least 70 percent organic ingredients, but the organic seal isn't permitted.

Organic vegetables are showing up in supermarkets all across the country, but often at higher prices. If you’d like to avoid pesticides but save some money, now is the perfect time to plan your own vegetable garden. Here are what some of the most popular grow-’em-yourself crops have to offer:

• Bell peppers. Red bell peppers provide three times as much vitamin C as oranges. Nutrient dense, they’re also good sources of vitamins A, B-6 (an especially heart-healthy nutrient), beta-carotene and folate.
• Eggplant. This vegetable’s main virtue: robust flavor and super satisfaction for very few calories. However, eggplant absorbs more fat than any other vegetable, so choose your cooking method wisely. Try broiling, roasting, grilling or stewing rather than frying.
• Peas. If you want a sweet and satisfying low-calorie source of protein, think peas. About three-quarter cup of peas contains as much protein as an egg and less than a gram of fat.
• Romaine lettuce. Rich in vitamins A and C and folate, romaine is a more nutritious alternative to pale iceberg lettuce. In general, the darker the leaves, the more nutrient-packed the salad green.
• Snap beans. Green and wax beans are chock-full of beta-carotene and vitamin C. They’re also good sources of heart-healthy folate.
• Summer squash. Summer squashes are a mild but refreshing nine-calorie-a-cup addition to many dishes. (Tip: Eat squashes with their skins to reap the beta-carotene benefit.)
• Tomatoes. A leading source of vitamin C, tomatoes
  have been heralded as a good-for-your-heart food as well. That’s because they contain lycopene, an antioxidant that appears to have heart-protective powers. The only catch: To benefit from lycopene, the tomatoes must be cooked.

Good Reasons to Grow Your Own

Need an incentive for cultivating your own garden? Here are three!

1. Gardening just 30 to 45 minutes three times a week can decrease your blood pressure, increase your HDL cholesterol (the good kind) and help reduce your risk of type 2 diabetes.
2. Gardening ranks right up there with playing volleyball, brisk walking or golfing when it comes to average number of calories burned (from 125 calories an hour for a 120-pound person to 328 for a 180-pound person—more if your weight exceeds 180 pounds).
3. You’ll ease stress and anxiety, sharpen your mental skills and derive satisfaction from seeing your garden grow.

These tips on storing fresh fruits and vegetables will help you cut down on food waste and trips to the grocery store. You’ll save money while keeping fresh food on hand for your whole family.  

Fruits and vegetables are key to good nutrition. Foods like apples, broccoli, and green beans have the vitamins, minerals, and fiber your body needs to stay strong and healthy.

When you stock up on canned or frozen fruits and vegetables, buy items made without added sugar, fat, and sodium. They make much healthier options!

You can buy all kinds of fruits and veggies: canned, dried, or frozen. These options can be easy to find and are great for stocking your pantry and freezer. Fresh produce is also a great choice but storage can be difficult. The challenge with fresh foods is keeping them fresh.

Anything fresh can spoil quickly. Think about the last time you bought bananas. They may have seemed to turn brown overnight. Not to worry! Fresh foods can last longer if you store them right. Check out our top 6 tips for keeping your fruits and vegetables ready to eat.

1. Soak Up Extra Water

Too much moisture can cause fresh foods to spoil. Some items, like lettuce, naturally give off moisture over time. To keep some foods from spoiling, don’t let their liquids collect. It’s best to store foods like lettuce and leafy greens with something to soak up extra water. This could mean putting greens in a container with a paper towel. You could also use a cloth vegetable bag.  Either way, make sure you store leafy greens in the refrigerator so they last longer.

2. Limit Air

Air makes some fruits and vegetables turn brown. Apple slices are one example. It won’t hurt you to eat browning produce, but most people don’t prefer it. Lemon juice can help foods keep their color. Squeeze some lemon juice over sliced fruits and veggies to protect them from the air. You don’t have to worry about a sour taste either. When you’re ready to eat, just rinse off the lemon juice.

If you enjoy on-the-go snacks, try raw carrots or cucumbers. They are easy to pack in a backpack or purse.

3. Stop Water Loss

While water can cause some fresh foods to spoil, it can help others stay crisp. You can cut hardy vegetables like celery and carrots into bite-sized pieces for a healthy snack. Once they’re cut, place them in a bowl of water and store everything in the fridge. This will keep your vegetables from losing moisture and becoming wilted.

For fresh berries, water and a little vinegar can keep them from getting mushy. Wash berries in a mixture of 1 part vinegar to 3 parts water. For example, 1 cup of vinegar and 3 cups of water. The vinegar and water mix helps remove grime, spores, and bacteria. Make sure you rinse your berries with clean water to remove any leftover vinegar. Pat them dry and store your berries in the fridge.

4. Separate Certain Foods

Some fruits and vegetables give off gases, like ethylene, as they ripen. These gases can cause other foods to age faster than usual. Fruits and vegetables that release gases include mangos, peaches, and pears. Other foods like cucumbers, raspberries, and strawberries can be affected by the gases and ripen too fast. To stop foods from aging too quickly, it’s best to separate certain items. Try storing gas-releasing foods on a shelf separate from gas-sensitive ones.

5. Purchase Underripe Fruits and Veggies

When grocery shopping, everything you buy doesn’t have to be ready to eat. Things like tomatoes, avocados, and cantaloupe continue to ripen after they’re picked. Try purchasing some items when they’re still a little firm. They will soften over time, and you’ll have fresh produce for weeks on end.

6. Pick the Right Temperature

When it comes to storing fresh foods, temperature matters. The best storage temperature depends on the item you want to preserve. Most fruits and veggies do best in the refrigerator. Your refrigerator should be set to 40°F or less. You can use a crisper drawer to keep items fresh. The crisper helps fruits and vegetables get the right amount of air and keeps them from losing too much water. The crisper also keeps excess water from collecting. Remember, extra water can cause some foods to spoil.

Not all fresh foods need to be in the cold, though. You shouldn’t refrigerate things like underripe bananas and avocados. The cold can interrupt fruits’ ripening process and give fruit an unappealing look and texture. Store these fruits at room temperature.

Eating for Health

Healthy eating is an important part of caring for your body. Fruits and vegetables have many of the vitamins and minerals your body needs. Fresh produce is a great option for a quick snack or a nutritious meal. Stored the right way, some fresh fruits and vegetables can last for weeks. With the tips above, you can keep lots of fresh foods on hand. You’ll also cut down on food waste and trips to the grocery store, saving you time and money!

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what vegetables to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Start your day with vegetables

Add leftover cooked vegetables to your omelet or breakfast wrap. Or, add spinach to a morning smoothie and enjoy a burst of flavor and nutrition!

Add variety to salads

Make your salad pop with color and flavor by including corn kernels, radish slices, or diced red onions. Include seasonal vegetables for variety throughout the year.

Try a stir-fry

Stir-fry vegetables like carrots, shredded cabbage, greens, and low-sodium jarred mushrooms for a quick meal. Add some tofu as a protein source.

Spruce up your sandwich

Add spinach or some thinly sliced sweet onions to your favorite sandwich or wrap for extra flavor and a little crunch.

Go for a dip or a dunk

Enjoy baked potato wedges, cucumber slices, or cauliflower pieces with a homemade Italian dressing or dunked into a low-fat dip or hummus.

Take vegetables on the go

Carry along some crunchy carrot, celery, or jicama sticks. A small container of cherry tomatoes or sugar snap peas also make an easy snack.

The benefits of healthy eating add up over time, bite by bite.

Here are some easy ideas to help you eat more vegetables:

• Stock up on frozen vegetables for quick and easy cooking.
• Buy fresh vegetables in season when they cost less and are likely to be at their peak flavor.
• Buy vegetables that are easy to prepare - consider pre-washed bags of salad greens, baby carrots, grape tomatoes and celery sticks.
• Keep raw, cut-up vegetables handy for quick snacks.
• Use a microwave to quickly "zap" vegetables. Frozen vegetables and white or sweet potatoes can be cooked quickly this way.
• Add vegetables to soups, stews, casseroles, stir-fries, and other main and side dishes.
• Use dark leafy greens, such as romaine lettuce and spinach, to make salads.
• Use beans or peas in salads (e.g., kidney or garbanzo beans), soups (e.g., split peas or lentils), and side dishes (e.g., baked beans or pinto beans).
• When eating out, choose a vegetable or green salad as a side dish. Vary your veggie choices to keep meals interesting.

Each year millions of people get sick from food illnesses which can cause you to feel like you have the flu. Food illnesses can also cause serious health problems, even death. Follow these four steps to help keep you and your family safe.

1. Clean

Always wash your food, hands, counters, and cooking tools.

• Wash hands in warm soapy water for at least 20 seconds. Do this before and after touching food.
• Wash your cutting boards, dishes, forks, spoons, knives, and counter tops with hot soapy water. Do this after working with each food item.
• Rinse fruits and veggies.
• Do not wash meat, poultry, fish, or eggs. If water splashes from the sink in the process of washing, it can spread bacteria.
• Clean the lids on canned goods before opening.

2. Separate (Keep Apart)

Keep raw foods to themselves. Germs can spread from one food to another.

• Keep raw meat, poultry, seafood, and eggs away from other foods. Do this in your shopping cart, bags, and fridge.
• Do not reuse marinades used on raw foods unless you bring them to a boil first.
• Use a special cutting board or plate for raw foods only.

3. Cook

Foods need to get hot and stay hot. Heat kills germs.

• Cook to safe temperatures:
  • Beef, Pork, Lamb 145 °F
  • Fish 145 °F
  • Ground Beef, Pork, Lamb 160 °F
  • Turkey, Chicken, Duck 165 °F
• Use a food thermometer to make sure that food is done. You can’t always tell by looking.

4. Chill

Put food in the fridge right away.

• 2-Hour Rule: Put foods in the fridge or freezer within 2 hours after cooking or buying from the store. Do this within 1 hour if it is 90 degrees or hotter outside.
• Never thaw food by simply taking it out of the fridge. Thaw food:
  • In the fridge
  • Under cold water
  • In the microwave
• Marinate foods in the fridge.