Benefits of vegetables: reduce risk for heart disease, including heart attack and stroke. May protect against certain types of cancers. Diets rich in foods containing fiber may reduce the risk of heart disease, obesity, and type 2 diabetes. Vegetables are naturally low in calories per serving which is helpful to lower calorie intake.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetable
Dark Green Vegetables: broccoli. kale, bok choy, collard greens
Starchy Vegetables: corn, green peas, potatoes, lima, beans
Red and Orange Vegetables: carrots, sweet potato, red pepper, tomato
Beans and Peas: black beans , black-eyed peas, kidney beans, garbanzo beans, lentils, soy beans, split peas.
Other Vegetables: asparagus, beets, cauliflower, cucumbers, eggplant, green beans onions
1/2c cooked or raw vegetables are considered to be a serving. Leafy greens cooked or raw needs to be at 1c size to be considered as a vegetable servings .
The recommendation of the vegetable daily servings has to do with the individual gender, age and level of activity.
Tip . Eat daily vegetables from all 5 groups to supply your boddy with a veriaty of vitamins and minerals