Healthy eating styles include vegetables in a variety of colors and types.
Whole vegetable choices can be fresh, canned, or frozen. 'Fresh is best' is not always true. Canned and frozen are picked at the peak of freshness and processed immediately to lock in all the nutrients. By comparison, fresh vegetables may travel many miles from where it is grown to where it is sold. Over time the nutritional value of fresh vegetables can diminish making some types of fresh veggies less nutritionally-dense than canned or frozen. The key to purchasing canned and frozen is to choose "no salt added" or "low sodium" products. If you prefer fresh vegetables, try shopping at your local farmer's market to find locally grown, seasonal options. Choose a mix of fresh, canned, and frozen vegetables to meet your daily needs and provide variety throughout all seasons.
Labels and claims on canned and frozen vegetables can be very misleading. Always check the Nutrition Facts Label and list of ingredients to make sure you know what is in the product. Pay particular attention to the sodium amount and any added fat (especially in frozen vegetable packages with sauces). A low sodium product will have 140mg or less; a reduced sodium product will have 25% less sodium than the original product.
Vegetable juice can be part of your healthy eating pattern. However, it is lower in dietary fiber than whole vegetables and if consumed in excess can contribute extra calories that lead to weight gain. One 8-fluid ounce cup counts as one-cup equivalent. Vegetable juice should be 100% juice with no added sugar. Vegetable juice from concentrate contains similar amounts of carbohydrates and calories compared to fresh vegetable juice, but may have less vitamin A and vitamin C due to processing. On the plus side, vegetable juice from concentrate can be fortified with nutrients (like calcium) not found in fresh juice. Both fresh and concentrate vegetable juice are healthy choices as long as they are 100% juice and consumed in moderation.
There is no scientific evidence that juicing is any healthier than eating whole vegetables. Juicing extracts liquid with the vitamins, minerals, and phytonutrients from the vegetable. However, it typically leaves the fiber behind to be discarded. Eating whole vegetables, with all the nutrients and fiber in their original form, is a more balanced approach.
If you don't enjoy eating whole vegetables, an alternative way to fit them into your eating patter is to blend them. Blending produces a drink that includes the whole vegetable-- vitamins, minerals, phytonutrients and heart healthy fiber.
How much do you need?
The amount of vegetables your body needs depends on your age, sex, and level of physical activity. General recommendations range from 1 cup for children to 3 cups for adults. Choose a variety of bright colors including dark green, orange, and red each week. Non-starchy vegetables should make up 3/4 of your weekly choices. Limit starchy vegetables (corn, green peas, white potatoes, and green lima beans) to 1/4 of your choices each week.
Health Benefits
Vegetables provide many essential nutrients that are underconsumed by most Americans, including potassium, dietary fiber, vitamin C, vitamin A, and folate (folic acid). Most vegetables are low in fat, sodium, and calories and vegetables never contain cholesterol.
Potassium helps to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function and helps reduce constipation. Fiber-containing foods such as vegetables help provide a feeling of fullness.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C also helps increase iron absorption.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, fortified foods, or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.