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29 Dec '19

What foods are in the Vegetable Group?

Posted by Sahan Asad

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


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