Nutrition Quiz on Vegetables Group

Vegetable Group

• Any vegetable or 100% vegetable juice counts towards the Vegetable Group.
• Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated.
• Vegetables can be whole, cut-up, or mashed.

Subgroups

• There are five subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Recommendations

• The amount of vegetables needed depends on age, sex, and physical activity level.
• Adults (19-50 years) should consume 2-3 cups of vegetables daily.

What Counts as a Cup of Vegetables

• 1 cup of raw or cooked vegetables or vegetable juice.
• 2 cups of raw leafy greens.

Nutritional Benefits

• Most vegetables are naturally low in fat and calories.
• No vegetables contain cholesterol.
• Sauces or seasonings may add fat, calories, and/or cholesterol.

Important Sources of Nutrients

• Vegetables are a good source of potassium, dietary fiber, folate, Vitamin A, and Vitamin C.

Potassium

• Diets rich in potassium may help maintain healthy blood pressure.
• Sources include sweet potatoes, white potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary Fiber

• Helps reduce blood cholesterol levels and may lower the risk of heart disease.
• Crucial for proper bowel function.
• Reduces constipation and diverticulosis.
• Provides a feeling of fullness with fewer calories.

Vitamin A

• Important for healthy eyes and skin, and provides protection against infections.

Vitamin C

• Helps heal cuts and wounds, and keeps teeth and gums healthy.
• Aids in iron absorption.

Vegetable Group

• Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.
• Vegetables can be prepared in various ways: raw or cooked, fresh, frozen, canned, or dried/dehydrated.
• They can be whole, cut-up, or mashed.

Subgroups

• Dark-green vegetables: Examples include spinach, kale, collard greens, and broccoli.
• Starchy vegetables: Examples include corn, peas, and potatoes.
• Red and orange vegetables: Examples include carrots, sweet potatoes, and red bell peppers.
• Beans and peas: Examples include kidney beans, black beans, and lentils.
• Other vegetables: Examples include mushrooms, onions, and cucumbers.

Vegetable Recommendations

• The required amount of vegetables depends on age, sex, and physical activity level.
• Adults (19-50 years): Aim for 2-3 cups of vegetables per day.

What Counts as a Cup?

• 1 cup of raw or cooked vegetables or vegetable juice.
• 2 cups of raw leafy greens.

Nutritional Benefits

• Most vegetables are naturally low in fat and calories.
• Vegetables are cholesterol free.
• Important sources of nutrients, including: potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Potassium

• Diets rich in potassium may help maintain healthy blood pressure.
• Vegetable sources include: sweet potatoes, white potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary Fiber

• Helps reduce blood cholesterol levels, potentially lowering heart disease risk.
• Important for proper bowel function, helping reduce constipation and diverticulosis.
• Promotes feelings of fullness with fewer calories.

Vitamin A

• Keeps eyes and skin healthy.
• Helps protect against infections.

Vitamin C

• Aids in wound healing and maintains healthy teeth and gums.
• Helps in iron absorption.

Test your knowledge about the Vegetable Group and its subgroups. This quiz covers classification, recommendations for daily intake, and the nutritional benefits of vegetables. Learn how different vegetables contribute to a healthy diet!