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Vegetable Food Group

Types of vegetables by gender and age needed per day for a balanced diet

1. Vegetable Foods
2. Daily Weekly Requirements
3. Health Benefits
4. Nutrition

Vegetable Foods

USDA categorizes vegetables in five subgroups based on their nutritional value.

Dark Green Vegetables

Mustard Greens, Spinach, Broccoli, Turnip Greens

Orange Vegetables

Carrots, Pumpkin, Sweet Potatoes

Starchy vegetables

Corn, Green peas, Lima beans (green), Potatoes

Dry beans/Peas

Garbanzo beans, Rajma (Red Kidney beans), Soy bean, Tofu

Other vegetables

Moong bean sprouts, Beets,  Cabbage, Cauliflower, Cucumber, Green beans, Green peas, Eggplants, Gourds,  Karela (Bitter melon), Lotus root stems, Mooli (Radish), Moong bean sprouts, Okra, Onion, Parsnip, Plantains, Pumpkin, Sweet Green & Red bell pepper, Squash, Tomatoes, Turnip, Zucchini.
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Daily and Weekly Requirements

Requirements vary with age, gender and physical activity level. In general One Cup equals one cup of cooked/raw vegetables except raw leafy vegetables. One Cup equals two cups of raw leafy vegetables.

Limit vegetable juice to no more than half within a vegetable group. Vegetable juice has little or no fiber.

Serving size: One Ounce Equivalence

1 cup cooked vegetable
2 cups raw leafy vegetable
1 cup 100% vegetable juice
1 cup Dal

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Health Benefits

1.  Vegetables & Fruits, may reduce risk of stroke, cardio vascular, and coronary heart diseases.
2. Vegetables & Fruits, may reduce risk of Type 2 Diabetes.
3. Vegetables & Fruits may protect against some cancers such as mouth, stomach, and colon-rectum cancer.
4. Vegetables & Fruits rich in Potassium may reduce the risk of kidney stones and help decrease bone loss.
5. Vegetables & Fruits are nutrient dense at low calorie intake to manage weight.
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Nutrition

Most vegetables are low in calories and provide many nutrients including, potassium, dietary fiber, Folate, Vitamins A, E and C.
Potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products, soybeans, lima beans, winter squash, spinach, and dried beans.
Dietary fiber helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis.
Folate (folic acid) helps to form red blood cells. Folic acid reduces the risk of neural tube defects, spina bifida, and anencephaly during first 30 days fetal development. Women should consume adequate folate during the first trimester of pregnancy
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Nutrition notes

1. Root vegetables have high Glycemic index. Choose root vegetables which have bright vivid color such as sweet potatoes and beets. The colorful vegetables have higher nutritional value. Apparently, white potatoes (Aloo) have the least nutrients.
2. Vegetables are a good source of vitamins, calcium, iron, zinc and other minerals. The value of zinc is lessened because of pytic acid present. Sprouted beans are a good source of Zinc with almost no phytic acid. 
3. Most of the vitamins are lost in cooking. Steam or microwave cooking minimizes nutrition loss.
4. At least include one serving of salad made from raw vegetable.
5. Always sanitize your vegetables .

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