Quick Check Food Facts. B.E.S. Editorial Staff

Vegetables

      Why Eat Vegetables?

      Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk of heart disease, including heart attack and stroke. Most vegetables are naurally low in fat and calories, and none have cholesterol, although added sauces or seasonings may add fat, calories, 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. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds, keeps teeth and gums healthy, and aids iron absorption.

      Daily Goal

      2½ cups for an adult on a 2000-calorie diet

      One-cup equivalents:

      1 cup cooked vegetable

      2 cups raw vegetables

      2 medium carrots

      1 three-inch tomato

      1 cup cooked dry peas or beans

      1 cup starchy vegetable

      Shopping Tips

      • Choose vegetables rich in color—red, orange, or dark green.

      • Buy fresh vegetables in season.

      • Purchase locally grown vegetables when possible.

      • Stock up on frozen or canned vegetables for fast preparation.

      • Remember that over a quarter of your plate should be vegetables.

      Shopping List Essentials

      Tomatoes

      Peppers

      Carrots

      Broccoli

      Cauliflower

      Green beans

      Spinach

      Sweet potatoes/yams

      Squash

      Red Flags

      Canned vegetables can be high in sodium. Look for salt-free canned vegetables or rinse canned vegetables before using. Frozen vegetables may have added sauces that add calories, fat, and salt. Choose frozen vegetables without sauces and seasonings.

Vegetables

      Artichokes (Globe or French), Cooked, Boiled, Drained, with Salt

      Artichokes (Globe or French), Cooked, Boiled, Drained, Without Salt

      Artichokes (Globe or French), Frozen, Cooked, Boiled, Drained, with Salt

      Artichokes (Globe or French), Frozen, Cooked, Boiled, Drained, Without Salt

      Artichokes (Globe or French), Frozen, Unprepared

      Artichokes (Globe or French), Raw

      Arugula, Raw

      Asparagus, Canned, Drained, Solids

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