1. VARY YOUR
VEGGIES
The MyPlate Vegetable Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Stacy Wang, R.D., L.R.D., Extension Associate

2. Valuable Veggies
No
cholesterol
Important
vitamins
Low in fat
and
minerals
Good
Low in Vegetables source of
calories
fiber
NDSU Extension Service

3. MyPlate
Recommendations
depend on:
Activity
Age Gender
level
NDSU Extension Service

4. Servings Are Measured In Cups
What counts as a cup?
2 cups raw leafy greens
1 large tomato (3 inches)
1 cup peas
NDSU Extension Service

5. Enjoy a Rainbow of Vegetables
Sweet potato Onion Celery
Eggplant Tomato
Butternut Broccoli Red
squash Wax beans
pepper
Carrots
Cauliflower Radish
Mushrooms Kale
NDSU Extension Service

6. Tips For Eating More Vegetables
Buy in-season
vegetables
Keep a supply on hand:
fresh, canned or frozen
Pick easy-to-
eat vegetables
Serve salads
more often
Add veggies to common foods:
NDSU Extension Service
Soups, casseroles, sauces or pizza

7. Keep in Mind
Keep veggies
Wash veggies
separate from
before eating
harmful foods
Use clean running
Raw meat
water
Seafood
Rub vegetables
with hands or scrub Poultry
brush
NDSU Extension Service

8. Daily Recommendations*
Children 2 to 3 years old 1 cup
4 to 8 years old 1½ cups
Girls 9 to 13 years old 2 cups
14 to 18 years old 2½ cups
Boys 9 to 13 years old 2½ cups
14 to 18 years old 3 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

9. Daily Recommendations*
Women 19 to 30 years old 2½ cups
31 to 50 years old 2½ cups
51 + years old 2 cups
Men 19 to 30 years old 3 cups
31 to 50 years old 3 cups
51 + years old 2½ cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

10. Want To Learn More?
 Visit www.ChooseMyPlate.gov to personalize your food
plan
 Check out www.ndsu.edu/eatsmart for nutrition, food
safety and health information
 Visit www.fruitsandveggiesmorematters.org to learn
more about fruits and vegetables
December 2012