10 tips eat deep and MyPyramid Nutrition Education Series dark vegetables 10 tips to choosing a harvest of colorful vegetables

Learn to love vegetables! Eating foods, such as vegetables that are low in calories per cup, instead of some other high calorie food, may be useful in helping to lower calorie intake. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancer, reduce the risk for type 2 diabetes, and reduce the risk for stroke and other types of heart disease.

orange vegetables dark green vegetables acorn squash hubbard squash bok choy dark green leafy lettuce romaine lettuce watercress butternut squash broccoli kale spinach sweet potatoes collard greens turnip greens

buy fresh vegetables in-season learn how to prepare and cook vegetables They cost less and are likely Open up a cookbook or turn on a cooking show to 1 to be at their peak flavor. 6 learn how to prepare delicious vegetables. put a green vegetable buy vegetables that on your dinner plate are easy to prepare 2 Make it easy by simply slicing Pick up prewashed bags of salad a romaine lettuce , topped off with a spoonful of another 7 greens, baby carrots, or celery sticks. vegetable. “Invite” broccoli or bok choy to your dinner table more often. Cook until bright green and serve with a dribble of low-fat salad dressing. make vegetables interesting by adding some crunch choose vegetables with more potassium 8 Sprinkle slivered almonds or other nuts on steamed Select beet greens, winter squash, spinach, and vegetables. Add toasted peanuts or cashews to a vegetable 3 sweet potatoes often. Also choose lima beans, stir-fry in place of meat. cooked lentils and split peas, and tomato products (paste, sauce, and juice) for potassium. stock up on frozen or canned vegetables For quick and easy cooking, have add to salads 9 frozen or canned vegetables in your Ya ms Use baby carrots, shredded cabbage, or spinach kitchen so you can them when 4 . Throw in a handful of mixed frozen vegetables you are extra busy. that have had time to defrost. Frozen vegetables are already partially cooked but will still add a crunchy texture. get your vitamins and minerals Include in-season vegetables throughout the year. from foods 10 Dark orange and green vegetables provide munch on raw veggies , vitamin C, fiber, potassium, and many other Add sticks or sweet red nutrients. Foods are the best source of vitamins and 5 pepper strips at lunch. Snack minerals. Supplements cannot replace healthy food on celery sticks in the afternoon. choices for a balanced diet.

Nutrition TipSheet No. 5 November 2009 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to MyPyramid.gov for more information. provider and employer.