Vegetables Any vegetable or 100% vegetable juice counts toward your vegetable intake. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into five subgroups: dark- green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Just be sure they take up about half of your plate! Protein Foods Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Meat and poultry choices should be lean or low-fat. Young children need less protein, depending on their age and calorie needs. Vegetarian protein options include beans and peas, processed soy products, and nuts and seeds.
Everything you eat and drink over time matters. The right combination can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy. Find your healthy eating style and maintain it for a lifetime. This means:
• Make half your plate fruits and vegetables. • Focus on whole fruits, and vary your vegetables. • Make half your grains whole grains. • Move to low-fat and fat-free milk or yogurt. • Drink and eat less sodium, saturated fat, and added sugars. • Vary your protein routine.
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