Transcript Vary Your Veggies PowerPoint IH-ADV

Vary Your Veggies
A Look at MyPyramid Vegetable Group
Recommendations
Julie Garden-Robinson, Food and Nutrition Specialist
Bridget Curley, Program Assistant
Value of Veggies
▲ Nutritional bargain!
▲ Low in calories and fat.
▲ Naturally no cholesterol.
▲ Vegetables rich in potassium may decrease
bone loss.
MyPyramid
▲ Specific for your needs
▲ Age, gender and activity level
▲ “Servings” are in cups
Enjoy a Variety of
Vegetables
▲ Vary vegetables colors
▲ Each type has different nutrients and
vitamins.
▲ Makes meals more interesting
▲ Try new vegetables
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
Make Meals More
Appealing with
Vegetables
▲ Add color and nutrition to meals
▲ Add veggies to common foods – soups,
casseroles, sauces or pizza.
Have Regular
Vegetable Snacks
▲ Keep vegetables on hand and ready to eat
▲ Serve easy-to-eat vegetables to children
▲ Set a good example
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
Daily
Recommendations*
Children
2-3 years old
4-8 years old
1 cup
1 ½ cups
Girls
9-13 years old
14-18 years old
2 cups
2 ½ cups
Boys
9-13 years old
14-18 years old
2 ½ cups
3 cups
* For those who get less than 30 minutes of physical activity
Daily
Recommendations
Women
19-30 years old
31-50 years old
51 + years old
2 ½ cups
2 ½ cups
2 cups
Men
19-30 years old
31-50 years old
51 + years old
3 cups
3 cups
2 ½ cups
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