Vegetables Color = Green

What are Vegetables? Definition: Vegetables are plants or parts of plants that are either served raw or cooked as part of the main course or meal.

The veggie group is located in the 2nd section of MyPyramid

Serving Size: 2 c. raw leafy greens 1 c. (8 oz.) veggie juice 1 c. raw or cooked veggies

Rich source of vitamins (Vit. A and C), minerals (Calcium and Iron), and fiber. Low in calories and fat. A variety come in a rainbow of colors (try to get a variety each day).

Nutrient Contribution Vitamins: 1. Chlorophyll – green substance of plant cells that gives their green color. 2. Vitamin A – eyes 3. Vitamin B 4. Vitamin C

Nutrient Contribution: Carbohydrates: complex carbohydrates are made up of starches Proteins Minerals: 1.Calcium – aids in bone growth, normal heart rhythm and blood pressure. 2.Iron – prevents ANEMIA and builds red blood cells

ANEMIA Anemia is an iron or vitamin deficiency and leads to lack of oxygen in organs. Anemia, one of the more common blood disorders, occurs when the level of healthy red blood cells (RBCs) in the body becomes too low. Anemia goes undetected in many people, and symptoms can be small and vague. Most commonly, people with anemia report a feeling of weakness or fatigue in general or during exercise.

Nutrient Contribution: Water – fresh veggies contain a large amount of water. As they age, the water dries out and vegetables become limp or wrinkles. They lose their crispness. * Proper storage methods can help slow water loss and slow down aging.

Phytochemicals – give veggies their distinctive color. Dark Green/Orange Red/Blue-Purple White/Brown-Tan

The colors of vegetables can change depending on the preparation methods used. Heat can cause vegetables to dull and look less attractive than their raw state.

8 Types of Vegetables: Leaf Vegetables Stem Vegetables Root Vegetables Bulb Vegetables Tubers Flower Vegetables Fruit Vegetables Seed Vegetables

Leaf Vegetables Leaves that are dark green, such as spinach, are high in Vit. A and C and folic acid. Good source of calcium and iron. The darker the green color, the more nutrients leaf vegetables are likely to have. Ex: Brussel Sprouts, Cabbage, Lettuce, Parsley, Romaine, Spinach

Folic Acid Folic acid is an important nutrient for women who may become pregnant. Adequate intake during the time just before and just after a woman becomes pregnant, helps protect against a number of neural tube defects.pregnant This results in malformations of the spine (spina bifida), skull, and brain.spina bifida Women who could become pregnant are advised to eat foods with folic acid or take supplements in addition to eating folate-rich foods (broccoli, spinach, cabbage) to reduce the risk of some serious birth defects. Also very important for men who are planning on fathering children

Stem Vegetables Stems support the plant. The best quality stem vegetables have crisp, straight stalks. Ex: Asparagus, Celery, Rhubarb

Root Vegetables Roots are a pathway for nutrients from the soil to the plant. Roots also anchor the plant. Ex: Beets, Carrots, Radishes, Sweet Potatoes, Turnips

Bulb Vegetables Bulbs are short, rounded buds that grow underground. Very short stem covered with overlapping leaves. Bulbs store food for the plant. Ex: Garlic, Leeks, Onions, Shallots

Tubers Tubers grow underground. They are a part of the underground stem that swells to store food. New plants use the stored food until they can make their own. Ex: Potatoes

Flower Vegetables Flowers are the plant’s bloom. Ex: Artichoke, Broccoli, and Cauliflower

Fruit Vegetables Not as sweet and juicy as fruits. They are called fruit vegetables because they contain the seeds of the vegetables. Ex: Cucumbers, Eggplant, Peppers, and Tomatoes

Seed Vegetables Vegetables that grow from seeds. Best when freshly picked. Ex: Corn, Green Beans, Green Peas, Snow Peas, and Wax Beans.

Forms of Veggies: Fresh – available certain times of the year (must be washed to remove dust, bacteria and insect spray) Canned Frozen Dried (dehydrated) **Be aware of added salt, sugar and fats in the processed vegetables**

Veggies as Any Part of the Meal: Beverage – tomato juice Salad – coleslaw, tossed salad Soup – onion soup, potato soup Main Dish – stuffed peppers Side Dish – corn on the cob, cauliflower with cheese Bread – potato pancakes, zucchini bread Garnish – radish rose, red pepper strips Dessert – carrot cake, pumpkin pie