Nutrition Note: Vegetable Group

“Eat Your Veggies” is something all mothers seem to tell their children.  Yet many children and adults alike don’t seem to eat enough vegetables.  In fact, 36 % of the population fails to eat the daily vegetable servings required to supply the needed dietary fiber, vitamins, and minerals for a healthy body.  Increase vegetable consumption is associated with a decrease in cancer incidents.  This is thought to be due to the dietary fiber and other plant components found within the vegetables⁴.  Carotenoids, are a type of antioxidant, found in carrots, yams, sweet potatoes and winter squash.  These are thought to help reduce the accumulation of arterial plaque that is associated with cardiac heart disease.  Coumarins, also found in carrots, are thought to help prevent blood clotting.   Tomatoes contain the carotenoid known as lycopene.   These antioxidants have been associated with reducing the effect of prostate cancer; however numerous controlled studies failed to confirm this effect ².  Antioxidants are still very important in reducing the effect of cell damaging free radicals; therefore don’t give up eating tomatoes.  Dark green vegetables supply calcium required for strong bones.  The level of calcium in these vegetables is lower than that found in dairy products, but can help as an added source of calcium.  The potassium of vegetables can help control hypertension.  Saponins found in legumes and soybeans may have an effect on colon cancer and cholesterol levels through their binding properties³.  Those vegetables containing isoflavones, such as found in soybeans, or containing the compound indole-3-carbinol, which are found in vegetables like cabbage, brussels sprouts and broccoli effect the estrogen pathway.  Therefore, these vegetables may protect against breast and endometrial cancer.  

The food pyramid recommends the following daily vegetable consumption as indicated in Table 1¹. 

Table 1

Sedentary females, Older adults	Most children, Teenage girls, Active women, Sedentary men	Teenage boys, Very active women, Active Men
3	4	5

In addition, dark green leafy vegetables, dry beans, and peas should be consumed several times a week.  Dry beans and peas, which are known as legumes, supply protein, are high in the minerals iron and zinc, and also provide needed carbohydrates for energy and dietary fiber.  Because of their protein content, beans and peas are often called non-meat alternatives and can be used as such.  However, do not double count them as both a serving of meat and vegetables.  Eat these vegetables several times a week and count as a vegetable serving.

One serving is measured as ½ cup of cooked or chopped raw vegetables, 1 cup of leafy vegetable, such as lettuce or spinach, or ¾ cup of vegetable juice.  Other serving suggestions, which count as one serving, can be found in Table 2.   When increasing the consumption of vegetables, remember the importance of watching the “added” fats associated with excess salad dressing and sauces.  Try no salad dressing or dressing on the side, and then use the tip of your fork to add small amounts of the dressing sparingly.   Serve your vegetables without the added butter or cheese sauce; actually taste and learn to enjoy the goodness of the vegetable.   Eliminate frying vegetables except for that very rare occasion.   

Table 2

Vegetable	Serving Size
Vegetable or bean soup	1 cup
Carrot or celery sticks	7 to 8
Ear of corn	1 medium
Baked potato	1
Tomato sauce	1/2 cup
Broccoli florets	3

Healthy eating needs to contain adequate supply of vegetables (see Appendix).  Their nutrient contents and plant components may have beneficial effects on many cancers, cardiovascular disease, diabetes, stroke, and obesity³.

Reference; Nutrition Note Vegetable Group

1. Kolonel, L.N.    Nutrition and Prostate Cancer.  In: Nutrition in the Prevention and Treatment of Disease.  373 –386
2. Shaw, A., Fulton, L., Davis C., and Hogbin, M.  Using the Food Guide Pyramid: A Resource for Nutrition Educators. USDA.  Food, Nutrition and Consumer Services.  Center for Nutrition Policy and Promotion
3. Steinmetz, K. A and Potter, J. D.  1996.  Vegetables, fruit, and cancer prevention: A review.  J Am Diet Assoc.  96:1027 – 1039.
4. W. C. Willett.  2001.  Preventative Nutrition. Edited by Bendic, A and Deckebaum Humana Press, Totowa, N. J.