Nutrient-Rich Choices from the Vegetable Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's green band represents the Vegetable Group.

The Vegetable Group includes any vegetable or 100% vegetable juice, whether fresh, frozen, canned or dried. Beans are also included in this group for their fiber, vitamins and minerals.

Foods in this group provide important nutrients such as potassium, folate, vitamin A, vitamin C, vitamin E and fiber, and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.

Vary Your Veggies

From asparagus to zucchini, you'll reap a bounty of vitamins, minerals and phytonutrients when you choose from a colorful variety of vegetables.

• Get lots of dark green veggies like broccoli, spinach, romaine lettuce and collard greens.
• Pick plenty of orange veggies like carrots, sweet potatoes, pumpkin and butternut squash.
• Eat more dry beans and peas such as pinto beans, kidney beans, split peas and lentils.
• Mix it up even more with favorites like tomatoes, potatoes and corn and less familiar options like artichokes, eggplant and parsnips.

Take Veggie Short Cuts

Vegetables come in a variety of convenient options that need little or no preparation. For example:

• Pick up pre-washed bags of salad greens and spinach.
• Choose no-chop veggies like baby carrots, cherry tomatoes, broccoli and cauliflower florets, pre-cut celery and sugar snap peas.
• Line your freezer with frozen vegetables —they go from microwave to table in minutes.
• Store a variety of potatoes in your pantry. Bake, roast, boil or microwave for an easy side dish.

Make Smart Calorie Choices

Here's how to get the most nutrition for the fewest calories from foods in the Vegetable Group:

• Shop for veggies that are fresh, frozen or canned in water.
• Use the Nutrition Facts label to check the calories and fat in vegetables prepared with butter or sauces.
• Prepare dry beans and peas without added fats.

Visit MyPyramid.gov to learn more about the Vegetables Group and find your personal pyramid based on your calorie needs.