Savory Foods

LAVeggie Tales

Nutritional Value Teens should eat 2 ½ to 4 cups/day Include a variety Low in fat and calories Rich in fiber Source for

Folate, Vitamins A, C, & E Focus on dark green and red/orange Fresh in season

Color in Vegetables Chlorophyll – pigment in green

Broccoli, spinach Carotene – orange – converts to retinol

Carrots, sweet potatoes Flavones – white

Cauliflower Anthocyanin – red

Red cabbage

Vegetable Groups - MyPlate Dark green

Broccoli, spinach Red and orange

Carrots, sweet potatoes Dry beans and peas

Black beans, pinto beans Starchy

Corn, potatoes Other

Onions, celery, cucumbers

Good color Firm No bruises/decay Avoid wilted Handle carefully Medium size In-season for high

quality and low price

Short shelf-life

Fresh VegetablesBest Selection

PreparationRaw Clean/prepare Serve coldCooked Crisp-tender

Overcooked = loss of nutrients/ change of color

Mild flavor – small amount of water Strong/very strong – cover w/water

Use cooking liquid

Raw or Cooked?

In water/simmer Steam Roast Fry Grill Microwave Bake Limit casseroles

VegetableCooking Methods