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VEGETABLES Vary your veggies!. VEGETABLES Why do I need to eat vegetables? Vitamin A Vitamin C Fiber Phytochemicals Minerals.

Published byDeborah Eustacia Park Modified over 8 years ago

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Presentation on theme: "VEGETABLES Vary your veggies!. VEGETABLES Why do I need to eat vegetables? Vitamin A Vitamin C Fiber Phytochemicals Minerals."— Presentation transcript:

1 VEGETABLES Vary your veggies!

2 VEGETABLES

3 Why do I need to eat vegetables? Vitamin A Vitamin C Fiber Phytochemicals Minerals

4 Vitamin C Blood vessels Bone formation Wound healing Tooth formation and healthy gums

5 Vitamin A Night vision Smooth skin Keeps lining of the mouth, throat, nose and digestive tract resistant to infection Promotes growth

6 Folate

7 Fiber Prevents constipation Fights chronic disease Helps us to feel full

8 Minerals Calcium Potassium Iron

9 Phytochemicals Help fight chronic disease!

10 So vary your veggies

11 How much should you eat from the Vegetables Group? ?? ? ???

12 Food Intake Pattern Calorie Levels MalesFemales Activity levelSedentary*Mod.active*Active*Activity levelSedentary*Mod. active*Active* Age 2100010001000Age 2100010001000 31200140014003100012001400 41200140016004120014001400 51200140016005120014001600 61400160018006120014001600 71400160018007120016001800 81400160020008140016001800 91600180020009160016001800 1016001800220010160018002000 1116002000220011160018002000 1218002200240012160020002200 1320002200260013160020002200 1420002400280014180020002400 1522002600300015180020002400 16-1824002800320016-18180020002400 19-2426002800300019-24200022002400 2526002800300025180022002400 26-2824002800300026-28180022002400 29-3024002600300029-30180022002400 31-3224002600300031-32180020002400 33-3724002600300033-37180020002200 38-4624002600280038-46180020002200 47-4922002600280047-49180020002200 50-5222002400280050-52180020002200 53-5722002400280053-57160020002200 58-6022002400260058-60160018002200 61-6722002400260061-67160018002000 68-6920002400260068-69160018002000 70-7820002200260070-78160018002000 79 and up20002200240079 and up160018002000 *Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html. Accessed December 21, 2011. Sedentary=less than 30 minutes a day of moderate physical activity in addition to daily activities. Mod. Activity = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. Active = 60 or more minutes a day of moderate physical activity in addition to daily activities.

13 Daily Amount of Food From Each Food Group Calorie Level 1,0001,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Fruits1 cup1cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5cups Vegetables1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups Grains 3 oz-eq4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq 10 oz-eq 10 oz-eq Protein2 oz-eq3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq 7 oz-eq 7 oz-eq Dairy2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Oils3 tsp4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp Empty Calories Limit140120 120 120 160 260 270 330 360 400 460 600 Fruits: 1 cup fruit or 100% fruit juice or 1/2 cup dried fruit = 1 cup fruit. Vegetables: 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables. Grains: 1 slice bread, 1 cup ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cooked cereal = 1 ounce grains. At least half of all grains consumed should be whole grains. Protein: 1 ounce lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds = 1 ounce meat & beans. Dairy: 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese = 1 cup milk. Empty Calories Limit: Calories from solid fats and added sugars should not be more than 5-15% of total calories. Vegetable Subgroup Amounts are Per Week Calorie Level1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Dark green veg. 0.5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 1.5 c/w 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Orange veg. 2.5 c/wk 3 c/wk 3 c/wk 4 c/wk 5.5 c/wk 5.5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 7.5 c/wk 7.5 c/wk Dry Beans and Peas 0.5 c/wk 0.5 c/wk 0.5 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk Starchy veg. 2 c/wk 3.5 c/wk 3.5 c/wk 4 c/wk 5 c/wk 5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 8 c/wk 8 c/wk Other veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 3.5 c/wk 4 c/wk 4 c/wk 5 c/wk 5 c/wk 5.5 c/wk 5.5 c/wk 7 c/wk 7 c/wk

14 How many cups of dark green vegetables should you eat each week? Frozen Spinach CALORIES PER DAYCUPS PER WEEK 16001½ 18001½ 20001½ 22002 24002

15 How many cups of red and orange vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK 16004 18005½ 20005½ 22006 24006

16 How many cups of dry beans and peas should you eat each week? CALORIES PER DAYCUPS PER WEEK 16001 18001½ 20001½ 22002 24002

17 How many cups of starchy vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK 16004 18005 20005 22006 24006

18 How many cups of other vegetables should you eat each week? CALORIES PER DAYCUPS PER WEEK 16003½ 18004 20004 22005 24005

19 What is a serving of vegetables? ½ cup diced vegetables, cooked or raw 1 cup raw, leafy greens or tossed salad 1 medium vegetable (such as a carrot or tomato) ¾ cup vegetable juice

20 Estimating a Serving A fist = 1 cup of green salad 1 medium sized vegetable

21 Stretch your vegetable dollars.

22 Stretch your vegetable dollars through careful purchasing.

23 Stretch your vegetable dollars through careful storage: Store whole Do not wash before storing Use the vegetable crisper or a cool, dry, dark place

24 Stretch your vegetable dollars through careful preparation.

25 Take Home Messages: Vegetables are an important part of your daily diet: Low in calories, fat, cholesterol and sodium High in vitamins, minerals, fiber, phytochemicals, flavor, color and texture

26 For best health VARY YOUR VEGGIES!

27 Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, www.ChooseMyPlate.gov, September, 2012 Graphics: Microsoft Word, United States Department of Agriculture Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs November 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

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