What foods are in the Vegetable Group?
Posted by Sahan Asad on
What foods are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas (beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils), and other vegetables.
Dark-green vegetables, Red and Orange vegetables, Beans and Peas, Starchy Vegetables, and Other Vegetables. Follow the below table and calculate your vegetables chart:
|
Types of vegetable name |
Particular vegetable |
Others remark |
|
Dark-green vegetables |
Broccoli |
1 cup, chopped or florets |
|
Greens (collards, mustard greens, turnip greens, kale) |
1 cup, cooked |
|
|
Spinach |
1 cup, cooked |
|
|
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole |
2 cups raw |
|
|
Red and Orange Vegetables |
Carrots |
2 medium |
|
Pumpkin |
1 cup, mashed, cooked |
|
|
Red peppers |
1 cup, cooked or raw or cooked |
|
|
Tomatoes |
1 cup, chopped or sliced, raw, canned, or cooked |
|
|
Tomato juice |
1 cup |
|
|
Sweet potato |
1 cup, sliced or mashed, cooked |
|
|
Winter squash (acorn, butternut, hubbard) |
1 cup, cubed, cooked |
|
|
Beans and Peas |
Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas) |
1 cup, whole or mashed, cooked |
|
Starchy Vegetables |
Corn, yellow or white |
1 cup |
|
Green peas |
1 cup |
|
|
White potatoes |
1 cup, diced, mashed |
|
|
Bean sprouts |
1 cup, cooked |
|
|
Cabbage, green |
1 cup, cooked |
|
|
Cauliflower |
1 cup, cooked |
|
|
Celery |
1 cup, cooked |
|
|
Cucumbers |
1 cup, raw, sliced or chopped |
|
|
Other Vegetables |
Green or wax beans |
1 cup, cooked |
|
Green peppers |
1 cup, cooked or chopped |
|
|
Lettuce, iceberg or head |
2 cup, shredded or chopped |
|
|
Mushrooms |
1 cup, cooked or raw |
|
|
Onions |
1 cup, cooked or raw or cooked |
|
|
Summer squash or zucchini |
1 cup, cooked, sliced or diced |