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Vegetables

My Plate Message:  Make half your plate fruits and vegetables

Worrying about eating the right thing all the time takes the joy out of eating. It is not necessarily important that we know the individual components of every vegetable. The important thing is that we know how to prepare them and include them in delicious menus that make us glad to eat! Good nutrition takes care of itself when we eat foods that are naturally nutrient rich.

By eating a variety of different colored vegetables will help ensure that you are getting many of the vitamins, minerals, and phytochemicals you need every day.  

How many vegetables should you try to eat each day:

 

Age

Recommended Amount

Children

2-3

4-8

1 cup

1 ½ cups

Girls

9-13

14-18

2 cups

2½ cups

Boys

9-13

14-18

2 ½ cups

3 cups

Women

18-30

31-50

51+

2 ½  cups

2 ½ cups

2 cups

Men

18-30

31-50

51+

3 cups

3 cups

2 1/2 cups

What equals 1 cup of vegetable?

Vegetable

Quantity

Most cooked or raw vegetables (peppers, carrots, broccoli)

1 cup

Raw leafy greens (lettuce, spinach, kale, etc.)

2 cups

Baby Carrots

About 12 carrots

Sweet Potato

1 large baked (2 ¼ “ diameter)

Corn on the cob

1 large ear (8-9” long)

Potato

1 medium boiled or baked potato (2 ½” – 3” in diameter)

Celery

2 large stalks

 

Health Benefits and Nutrients:

 Eating vegetables has many health benefits including

            o Make you feel full longer.

            o Fight chronic disease.

            o Are low in calories.

            o Provide crunch and lots of other different textures.

            o Allow for creative cooking. They help you add color, texture, and  many  different tastes to the meals you already cook.

One of the best ways to care for your body and get nutrient rich foods is to eat an abundance of vegetables each day. In fact, you just about can’t eat too many veggies. People who eat the most veggies are also the ones who have less heart disease, strokes, cancer, and diabetes. Talk about live long and prosper!

Vegetables are VERY nutrient rich but are not very calorie rich. This is great for the body because when you eat vegetables, you’re getting the nutrients your body needs but not the calories that you would get from a lot of other foods.

 What’s in season in Utah?:

Crop

April

May

June

July

August

Sept.

October

November

Apricots

 

 

 

X

 

 

 

 

Arugula

 

 

X

X

X

X

 

 

Asparagus

X

X

X

 

 

 

 

 

Basil

 

 

X

X

X

X

 

 

Beets

 

 

X

X

X

X

X

 

Cabbage

 

 

 

X

X

X

 

 

Carrots

 

 

X

X

X

X

X

 

Chard

 

X

X

X

X

X

X

 

Cucumber

 

 

X

X

X

X

 

 

Eggplant

 

 

 

X

X

X

 

 

Garlic

 

 

 

X

X

X

X

X

Green Beans

 

 

X

X

X

X

 

 

Herbs

 

X

X

X

X

X

X

 

Kale

 

X

X

X

X

X

X

 

Leeks

 

 

 

X

X

X

X

X

Lettuce

 

X

X

X

X

X

X

 

Onions

 

 

X

X

X

X

X

X

Peppers

 

 

 

X

X

X

X

 

Potatoes

 

 

 

X

X

X

X

X

Pumpkins

 

 

 

 

 

X

X

X

Summer Squash

 

 

X

X

X

X

X

 

Sweet Corn

 

 

 

X

X

X

X

 

Tomatoes

 

 

 

X

X

X

X

 

Winter Squash

 

 

 

 

X

X

X

X

 

Try these Food $ense recipes to increase your vegetable intake:

Popeye Smoothie

Citrus Chicken Salad

Polynesian Skillet

Green Bean, Chicken Stir-fry with Quinoa

Vegetarian Chili

Oven Roasted Spring Vegetables

Easy Minestrone Soup

Roasted Kale Chips 

Resource Box: 

Seasonal Fruits and Vegetables

Choosemyplate.gov

Fruit and Vegetable Video

Fruit Group

Grain Group

Protein Group

Dairy Group