Eating vegetables provides many health benefits, including reduced risk of chronic disease. Because each vegetable has unique nutrients, we need to choose a variety for meals and snacks -- including dark green and orange vegetables and legumes.
MyPyramid and the Dietary Guidelines recommend 1 1/2 to 2 1/2 cups of vegetables daily for elementary age children. Teens and adults need 2 1/2 to 3 cups. Vegetable servings can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and whole, cut-up, or mashed.
Download the Vegetable publication in English or Spanish for more information on spending smart in the vegetable aisle.
Pack and go! Vegetables are nature's original fast food. When it's snack time, grab... baby carrots, cherry tomatoes, cauliflower, broccoli, or some red, yellow, and green peppers. Try dipping your vegetables in low-fat or non-fat salad dressing.
Spend Smart ... compare fresh, frozen, and canned
Fresh
Buy fresh vegetables in season. They cost less and are likely to be at their peak favor. When not in season, frozen or canned versions are often a smarter buy. For example, buy fresh sweet corn in the summer but frozen or canned corn during other months.
- Wash vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with paper towels after washing.
- Consider price and personal philosophy when deciding whether to buy organic vegetables. They tend to cost more and research has not proven them to be nutritionally superior.
- Get more tips from the fresh vegetable guide.
Frozen
- Commercially frozen products are frozen within hours of picking and tend to retain more favor. They also have less sodium than canned.
- Buy plain frozen vegetables instead of those with special sauces or seasonings. Sauces or seasonings can add calories, fat, and sodium as well as cost.
- Compare prices and convenience when choosing package size. Bags offer the advantage of using just what you need.
Canned
- Consider store brands; they are usually lower priced and often packed by the same manufacturers as name brands.
- Choose the product most appropriate for intended use. For example, buy the least expensive chopped tomato for a soup or stew.
- Drain and rinse canned vegetables to reduce the sodium.
Spend Smart ... convenience costs money
Salads - Pre-packaged lettuce and spinach are usually more expensive than buying bunch greens to wash at home. They also tend to spoil quickly after opening. Try other green salads, such as chopped cabbage, broccoli slaw, peas, or green beans mixed with low-fat dressing.
Carrots - Pre-packaged baby carrots usually cost at least twice as much as regular carrots. Trade time for dollars by peeling, washing, and cutting your own. Refrigerate in airtight containers or bags; sprinkle with water if they start to look dry.
Potatoes - A 5-pound bag has 12 to 15 potatoes - enough for 3 meals for a family of 4. If desired, add shredded or sliced cheese before serving. A similarly priced package of convenience potatoes typically has only 4 servings.
Spend Smart ... protect your investment
- Store vegetable and fruits in separate crispers in the refrigerator to protect them from bruising and to help control moisture.
- Practice smart vegetable storage
- Monitor vegetable condition and use before they’re past prime. Add to soup or stir fry, roast, or steam and serve at the next meal or cool quickly and freeze in airtight container for a future meal.
- Create a ready-for-soup container. Label a freezer-weight bag and add chopped broccoli stems, cauliflower core, leftover onion, green pepper, mushrooms, or cooked vegetables as available. Add them to canned, frozen, or homemade soup.
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