Vary Your Vegetables
Eat more dark green and orange vegetables and legumes (dried beans, peas, and lentils).
Vary your vegetables choices.
- Dark green—broccoli, kale, spinach, romaine, and greens
- Orange—weet potatoes, carrots, winter squash, and pumpkin
- Legumes—lentils, dried beans, and dried peas
- Starchy—white potatoes, corn, green peas, and jicama
- Other—tomatoes, onions, green beans, and lettuce
Eat at least 2½ cups* (5 servings) of vegetables every day. A serving of vegetables is:
- ½ cup cooked or chopped raw vegetables
- ½ cup vegetable juice
- 1 cup raw leafy vegetables
- ½ cup cooked dried beans, peas, or lentils
Most vegetables are good source of fiber.
- For example, a half-cup serving of cooked dried beans has 4 to 10 grams of fiber. A healthy adult should have about 28 grams of fiber each day.
Add vegetables to your diet.
- Combine vegetables with soups, spaghetti, and casseroles.
- Snack on raw or cooked vegetables.
- Add chopped peppers, tomatoes, zucchini, onions, and mushrooms to scrambled eggs.
- Top baked potato with chopped vegetables.
- Add chopped vegetables to your salads.
*The recommendation of 2½ cups of vegetables ever day is based on a 2,000 calorie diet. Go to www.mypyramid.gov for personalized nutritional recommendations.
Green Bean Casserole
Serves 5
1 can (16 oz.) green beans, drained
1 can low-sodium condensed cream of mushroom or cream of chicken soup
½ cup dried bean crumb, finely crushed
¼ cup grated Parmesan cheese
2 Tbsp. margarine, melted
- Preheat oven to 375°F. Grease 1½ quart baking dish.
- Combine beans and soup in a bowl.
- Pour mixture into baking dish.
- Combine bread crumbs, cheese, and margarine.
- Top beans with bread crumb mixture.
- Bake, uncovered, until hot and bubbly, about 20–30 minutes.
NUTRITIONAL FACTS (per serving)—Calories 190 ~ fat 11 g ~ calories from fat 100 ~ sodium 510 mg ~ total carbohydrate 16 g ~ fiber 2 g
Reprinted with permission from www.mypyramid.gov.
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