1. VEGETABLES

2. Eat Vegetables for Health
Vegetables in all forms are nutrient dense foods
Low in fat, nutrient dense
Give you carbs for energy
Low in Calories
Are an excellent source of fiber – believed to reduce the incidence of heart disease and some cancers
Supply our bodies with many vitamins and minerals
Provide phytonutrients – may help to protect against some cancers and heart disease

3. Phytonutrients
The pigments that add color to vegetables also act as phytonutrients Chlorophyll - pigment to make vegetables green Flavonoids – gives red, purple and blue color Carotenoids give their deep yellow, orange and red colors

4. Most common vitamins and minerals in vegetables
Vitamin A - your body can make vitamin A from the beta carotene. It is found in
Deep yellow or orange vegetables
Dark green vegetables
Vitamin C- needed for a healthy immune system
best sources are raw broccoli, raw cabbage, sweet potatoes, tomatoes, green peppers
Calcium – needed for strong bones and teeth
found in broccoli, kale, turnip greens
Phosphorus – works to build strong bones and teeth
found in lentils, peas, potatoes, spinach, sweet potatoes, tomatoes, winter squash

5. MyPlate Should have about 2-1/2 cups of vegetables/day
2 cups leafy greens = 1 cup
1 cup canned, cooked, or raw vegetables
1 cup cooked dried beans, peas and lentils
Eat a variety of colors as they all offer different health benefits

6. Parts of the Vegetable plant
Vegetables come from eight parts of the vegetable plant
Fruits of the plant – tomatoes, eggplants, pumpkins
Stems of the plant – asparagus, celery
Leaves – lettuce, cabbage, spinach
Flowers- broccoli, cauliflower, artichoke
Roots – carrots, sweet potatoes, beets
Tubers – potatoes
Bulbs – onions, garlic
Seeds – corn, beans

7. Forms of Vegetables Vegetables can be purchased in four forms fresh
frozen
canned or dried.
Fresh vegetables have the most nutrition.
We can usually purchase most vegetables all year round. They are shipped in from wherever they are grown.
It is best to buy vegetables when they are in season.
They are fresher because they are locally grown
lower in price

8. Selecting and Storing Fresh Vegetables
Signs of Quality
Solid – should feel heavy in relation to the size
Should have good color
Should be crisp or firm
Good condition – no decay, soft spots or damage
How to store fresh vegetables
Potatoes and onions should be stored separately in a cool dry place
Other vegetables should be refrigerated – they are persishable
Remove excess water from vegetables
Store in crisper or in plastic bags or containers

9. How to Prepare Vegetables
Before you eat raw vegetables you should wash them thoroughly in cold water. The purpose of this is to:
remove dirt
remove harmful bacteria
Cut off any damaged spots or parts
Refrigerate cut veggies in a covered container. Keeping them crispy fresh:
Preserves their appearance, nutrients and flavor

10. Cooking Vegetables
We need to cook vegetables to make them easier to chew and digest.
When you cook vegetables correctly they
lose few nutrients
stay a bright, attractive color
are tender crisp – tender but still firm

11. Cooking methods
You should consider nutrition when selecting a cooking method. Deep fat frying causes vegetables to soak up fat making them less healthy. Healthier methods of cooking are: Steaming Stir frying Baking Simmering – in a small amount of water so you lose fewer nutrients Microwaving Grilling- on skewers or in a grilling basket Heating – canned or pre cooked veggies