The next band on Mypyramid is the green band -- the vegetable group. There are so many vegetable varieties to choose from. Plus, they can be eaten fresh or cooked. It is recommended that we eat a variety of colors from dark leafy greens, such as spinach or collard greens, orange yams (sweet potatoes) and butternut squash, red tomatoes, and white cauliflower. Most vegetables have no fat, very few calories and are filled with vitamins, minerals, fiber and phytochemicals that help prevent disease. Potatoes and corn are considered starchy vegetables so typical servings are a bit less but they are no less healthy.Vegetables sometimes get a bad rap as being tasteless and unappetizing. This can be true if they are not cooked the right way. When cooked correctly, vegetables can be a delicious food item that everyone in your family will enjoy eating. Vegetables need to be either steamed or boiled for only 3-8 minutes depending on their size. Steaming is the preferred method because very few of the vitamins are lost during cooking. When cooked, they should still have their bright color and be crisp-tender. Mushy, pale vegetables are overcooked. Avoid this as much as possible.
Vegetables can also be enjoyed raw such as with a dip made from plain low fat yogurt and seasonings. Raw broccoli florets, cherry tomatoes and bell peppers found on vegetable platters are a perfect way to get your vegetables at parties or as a snack.
100 percent tomato and vegetable juice also counts towards your vegetable servings. Be sure the juice you choose is 100 percent juice with no other added ingredients such as high fructose corn syrup.
For tips on incorporating more vegetables in your diet, visit http://www.mypyramid.gov/pyramid/vegetables_tips.html.
Healthy Action Step: Pick one new vegetable to try with your meal. How about some sautéed spinach, roasted broccoli or steamed carrots?
