Virtually every national report about diet and health recommends an increase in fruit and vegetable consumption to replace foods higher in calories and fat. Spurred by these nutritional considerations, fruit and vegetable consumption continues to increase. The 1995 Dietary Guidelines for Americans recommend 3 - 5 servings of various vegetables daily. Eat dry beans and peas often. Include starchy vegetables, such as potatoes and corn.
Vegetables are versatile, nutritious, colorful and flavorful.
Vegetables are naturally low in calories, fat and sodium and are good sources of important vitamins, minerals and dietary fiber. Vegetables do not contain cholesterol. Increasing vegetable consumption can replace foods higher in calories and fat. The value of a vegetable as a source of a nutrient is affected both by the amount of the nutrient present and by the amount of the vegetable eaten. Thus, carrots, leafy green vegetables and sweet potatoes are good sources of vitamin A because they contain a large amount of vitamin A. Likewise, peppers and tomatoes are good sources of vitamin C because of high concentrations.