myplate- vary your veggies

10
VARY YOUR VEGGIES The MyPlate Vegetable Group Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist Stacy Wang, R.D., L.R.D., Extension Associate

Upload: stacy-wang

Post on 26-May-2015

309 views

Category:

Documents


1 download

TRANSCRIPT

Page 1: MyPlate- Vary Your Veggies

VARY YOUR VEGGIESThe MyPlate Vegetable

Group

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate

Page 2: MyPlate- Vary Your Veggies

Valuable Veggies

Vegetables

Low in calories

Low in fat

No cholestero

l Important vitamins

and minerals

Good source of

fiber

NDSU Extension Service

Page 3: MyPlate- Vary Your Veggies

MyPlate

Recommendations depend on:

Age Gender

Activity level

Keep this in mind

NDSU Extension Service

Page 4: MyPlate- Vary Your Veggies

Servings Are Measured In Cups

2 cups raw leafy greens

1 large tomato (3 inches)

1 cup peas

What counts as a cup?

NDSU Extension Service

Page 5: MyPlate- Vary Your Veggies

Enjoy a Rainbow of Vegetables

Broccoli

Eggplant

Sweet potato

Red pepper

Cauliflower

Butternut squash

Radish

Onion

Mushrooms

Wax beans

CeleryTomato

Carrots

Kale

NDSU Extension Service

Page 6: MyPlate- Vary Your Veggies

Tips For Eating More Vegetables

Buy in-season

vegetablesKeep a supply on hand:

fresh, canned or frozenPick easy-to-eat

vegetablesServe salads more often Add veggies to common foods:

Soups, casseroles, sauces or pizza

NDSU Extension Service

Page 7: MyPlate- Vary Your Veggies

Keep in Mind

Wash veggies before eating

Use clean running water

Rub vegetables with hands or scrub brush

Keep veggies separate from harmful foods

Raw meat

Poultry

Seafood

NDSU Extension Service

Page 8: MyPlate- Vary Your Veggies

Daily Recommendations*

* For those who get less than 30 minutes of physical activity

NDSU Extension Service

Children 2 to 3 years old4 to 8 years old

1 cup1½ cups

Girls 9 to 13 years old14 to 18 years old

2 cups2½ cups

Boys 9 to 13 years old14 to 18 years old

2½ cups3 cups

Page 9: MyPlate- Vary Your Veggies

Daily Recommendations*

NDSU Extension Service

* For those who get less than 30 minutes of physical activity

Women 19 to 30 years old31 to 50 years old51 + years old

2½ cups2½ cups2 cups

Men 19 to 30 years old31 to 50 years old51 + years old

3 cups3 cups2½ cups

Page 10: MyPlate- Vary Your Veggies

Want To Learn More?

Visit www.ChooseMyPlate.gov to personalize your food plan

Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information

Visit www.fruitsandveggiesmorematters.org to learn more about fruits and vegetables

December 2012