Initiative for a Healthy Weight

Nutrition

Tips for Eating Vegetables

Examples of Vegetable Types

• Some potassium-rich vegetables are sweet potatoes, beet greens, white potatoes, white beans, tomato products, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Some examples of dark-green vegetables are broccoli, spinach, kale, romaine lettuce, spinach, and watercress.
• Some examples of orange vegetables are carrots, sweet potatoes, pumpkin, and winter squash.
• Some examples of dry beans and peas are kidney beans, pinto beans, split peas, chickpeas, lentils.
• Some examples of starchy vegetables are white potatoes, corn and green peas.
• Some examples of other vegetables include tomatoes, lettuce, green beans, celery, cabbage, onion, and mushrooms.
• Fresh, frozen and canned vegetables all count towards meeting vegetable intake goals.
• For canned vegetables, no salt-added is the best choice.

Tips for Eating More Vegetables

• Include vegetables in lunch, dinner, and snacks.
• Prepare main dishes, side dishes, and salads that include vegetables.
• Add vegetables to mixed dishes such as soups, stews, casseroles, and stir-fries.
• Add dark-green or orange vegetables to soups, stews, casseroles, and stir-fries.
• Use romaine, spinach, or other dark leafy greens as salad greens and eat green salads often.
• Choose main dishes, side dishes, and salads that include cooked dry beans or peas.
• When eating potatoes, select a small sized portion, such as a small baked potato or a small order of French fries.
• Choose a dark green or orange vegetable instead of potatoes, corn, or green peas more often.
• Choose a green salad instead of French fries more often.

For more information on vegetables, go to the Vegetables section of MyPyramid.gov.