2. Nutritional Value
Teens should eat 2 ½ to 4 cups/day
Include a variety
Low in fat and calories
Rich in fiber
Source for
Folate, Vitamins A, C, & E
Focus on dark green and red/orange
Fresh in season
3. Color in Vegetables
Chlorophyll – pigment in green
Broccoli, spinach
Carotene – orange – converts to retinol
Carrots, sweet potatoes
Flavones – white
Cauliflower
Anthocyanin – red
Red cabbage
4. Vegetable Groups - MyPlate
Dark green
Broccoli, spinach
Red and orange
Carrots, sweet potatoes
Dry beans and peas
Black beans, pinto beans
Starchy
Corn, potatoes
Other
Onions, celery, cucumbers
5. Good color
Firm
No bruises/decay
Avoid wilted
Handle carefully
Medium size
In-season for high
Fresh Vegetables
quality and low
Best Selection
price
Short shelf-life
6. Preparation Raw or Cooked?
Raw
Clean/prepare
Serve cold
Cooked
Crisp-tender
Overcooked = loss of nutrients/ change of color
Mild flavor – small amount of water
Strong/very strong – cover w/water
Use cooking liquid
