Steps to a Healthier You: Inside the Food Pyramid - Vegetables
What foods are in the vegetable group?
Any vegetable or 100% vegetable juice counts as a member of the vegetable group.
Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated;
and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:
Dark green vegetables- bok choy
- collard greens
- dark green leafy lettuce
- kale
- mesclun
- mustard greens
- romaine lettuce
- spinach
- turnip greens
- watercress
Orange vegetables
- acorn squash
- butternut squash
- carrots
- hubbard squash
- pumpkin
- sweetpotatoes
Dry beans and peas
- black beans
- black-eyed peas
- garbanzo beans (chickpeas)
- kidney beans
- lentils
- lima beans (mature)
- navy beans
- pinto beans
- soy beans
- split peas
- tofu (bean curd made from soybeans)
- white beans
Starchy vegetables
- corn
- green peas
- lima beans (green)
- potatoes
Other vegetables
- artichokes
- asparagus
- bean sprouts
- beets
- Brussels sprouts
- cabbage
- cauliflower
- celery
- cucumbers
- eggplant
- green beans
- green or red peppers
- iceberg (head) lettuce
- mushroom
- okra
- onions
- parsnips
- tomatoes
- tomato juice
- vegetable juice
- turnips
- wax beans
- zucchini
Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice
on food and physical activity choices for health. The Dietary Guidelines describe
a healthy diet as one that " Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products; " Includes lean meats, poultry,
fish, beans, eggs, and nuts; and " Is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars. The recommendations in the Dietary Guidelines
and in MyPyramid are for the general public over 2 years of age. MyPyramid is
not a therapeutic diet for any specific health condition. Individuals with a
chronic health condition should consult with a health care provider to determine
what dietary pattern is appropriate for them.
United States Department of Agriculture (USDA) - www.mypyramid.gov
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