Vary Your Veggies

1
Vary Your Veggies

• A Look at MyPyramid Vegetable Group
  Recommendations
• Julie Garden-Robinson, Food and Nutrition
  Specialist
• Bridget Curley, Program Assistant

2
Value of Veggies

• Nutritional bargain!
• Low in calories and fat.
• Naturally no cholesterol.
• Vegetables rich in potassium may decrease bone
  loss.

3
MyPyramid

• Specific for your needs
• Age, gender and activity level
• Servings are in cups

4
Enjoy a Variety of Vegetables

• Vary vegetables colors
• Each type has different nutrients and vitamins.
• Makes meals more interesting
• Try new vegetables

5
Keep Meals Simple

• Buy in-season vegetables
• Keep a supply on hand
• Fresh, canned or frozen
• Pick easy to eat vegetables
• Serve salads more often

6
Make Meals More Appealing with Vegetables

• Add color and nutrition to meals
• Add veggies to common foods soups, casseroles,
  sauces or pizza.

7
Have Regular Vegetable Snacks

• Keep vegetables on hand and ready to eat
• Serve easy-to-eat vegetables to children
• Set a good example

8
Keep Vegetables Safe

• Wash veggies before eating!
• Use clean running water
• Rub with your hands or a vegetable brush
• Keep veggies separate from raw meat, poultry and
  seafood

9
Daily Recommendations
For those who get less than 30 minutes of
physical activity
10
Daily Recommendations
11
For Additional Information

• Visit www.MyPyramid.gov to personalize your food
  pyramid plan
• Explore www.5aday.org for information on
  vegetables
• Visit www.ag.ndsu.nodak.edu/food.htm for
  nutrition, food safety and health information