Family Nutrition

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Vegetables are vital to good health

STILLWATER, Okla. – It is no secret that vegetables play a vital role in a healthy diet. They contain abundant fiber, vitamins, minerals, phytochemicals and provide a lot of color and texture to meals.

Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist, said it is important to incorporate a variety of vegetables into the diet.

“People who eat a variety of vegetables as part of an overall healthy diet are likely to have reduced risk of some chronic diseases such as cardiovascular disease, type 2 diabetes, stroke and certain types of cancer,” Hermann said. “Vegetables provide nutrients that are important for the proper health and maintenance of your body.”

The USDA MyPyramid recommends 2 ½ cups of vegetables daily for a reference 2,000 calorie diet. Any vegetable or 100 percent vegetable juice counts as a member of the vegetable group on the USDA’s MyPyramid. Vegetables are divided into five subgroups and may be raw, cooked, fresh, frozen, canned or dehydrated.

The subgroups include dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and “other” vegetables.

It is not necessary to consume vegetables daily from each of the subgroups. However, Hermann recommends that over the course of a week try to consume foods from each of the sub groups in order to reach the needed daily intake recommendations.

“Most vegetables are low in fat and calories. Eating vegetables as part of your meal plan can be useful in helping lower your total calorie intake,” she said.

Vegetables are important sources of many nutrients including potassium, dietary fiber, folic acid and vitamins A and C. Potassium is good for helping maintain healthy blood pressure. Dietary fiber helps reduce blood cholesterol levels and may lower the risk of heart disease. In addition, fiber is important for proper bowel function and helps reduce constipation and diverticulosis. Fiber also helps provide a feeling of fullness with fewer calories.

Folic acid helps the body form red blood cells. Folic acid is especially important for women of childbearing age who may become pregnant and those women in the first trimester of pregnancy should consume adequate folic acid to help reduce the risks of neural tube defects, spina bifida and anencephaly during fetal development.

Hermann said vitamin A helps keep eyes and skin healthy and protects against infections; and vitamin C helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption.

“I know many parents have a hard time getting their children to eat vegetables. To help ‘disguise’ them, try shredding carrots or zucchini into meatloaf, spaghetti sauce, casseroles or muffins,” she said. “Try preparing a veggie pizza or use pureed, cooked vegetables to thicken stews, soups and gravies. Grill vegetable kabobs as part of a barbecue meal.”

A meal does not always have to consist of a meat main dish. Plan some meals around a vegetable main dish such as stir-fry or soup. Include a green salad with dinner each night or have a main dish salad for lunch.

“Vegetables are such an important part of an overall healthy eating plan and parents should set a good example for their children by eating vegetables with meals and as snacks,” Hermann said.