Vary Your Veggies A Look at MyPyramid Vegetable Group Recommendations Julie Garden Robinson Food and Nutrition Specialist Bridget Curley Program Assistant

							Vary Your Veggies




A Look at MyPyramid Vegetable Group
          Recommendations

     Julie Garden-Robinson, Food and Nutrition Specialist
              Bridget Curley, Program Assistant
    Value of Veggies

▲ Nutritional bargain!

▲ Low in calories and fat.

▲ Naturally no cholesterol.

▲ Vegetables rich in potassium may decrease
  bone loss.
        MyPyramid

▲ Specific for your needs
  ▲ Age, gender and activity level
▲ “Servings” are in cups
 Enjoy a Variety of
    Vegetables
▲ Vary vegetables colors
  ▲ Each type has different nutrients and
    vitamins.

▲ Makes meals more interesting

▲ Try new vegetables
 Keep Meals Simple

▲ Buy in-season vegetables

▲ Keep a supply on hand
  ▲ Fresh, canned or frozen

▲ Pick easy to eat vegetables

▲ Serve salads more often
  Make Meals More
   Appealing with
    Vegetables
▲ Add color and nutrition to meals

▲ Add veggies to common foods – soups,
  casseroles, sauces or pizza.
    Have Regular
  Vegetable Snacks

▲ Keep vegetables on hand and ready to eat
▲ Serve easy-to-eat vegetables to children
▲ Set a good example
   Keep Vegetables
        Safe
▲ Wash veggies before eating!
  ▲ Use clean running water
  ▲ Rub with your hands or a vegetable
    brush
▲ Keep veggies separate from raw meat,
  poultry and seafood
       Daily
  Recommendations*
Children                 2-3 years old             1 cup
                         4-8 years old             1 ½ cups

Girls                    9-13 years old            2 cups
                         14-18 years old           2 ½ cups

Boys                     9-13 years old            2 ½ cups
                         14-18 years old           3 cups


 * For those who get less than 30 minutes of physical activity
      Daily
 Recommendations
Women   19-30 years old   2 ½ cups
        31-50 years old   2 ½ cups
        51 + years old    2 cups

Men     19-30 years old   3 cups
        31-50 years old   3 cups
        51 + years old    2 ½ cups
      For Additional
       Information
▲ Visit www.MyPyramid.gov to personalize
  your food pyramid plan
▲ Explore www.5aday.org for information on
  vegetables
▲ Visit www.ag.ndsu.nodak.edu/food.htm
  for nutrition, food safety and health
  information