Include a variety of colorful vegetables to obtain adequate amounts of betacarotene, vitamin C, iron, potassium, and calcium. Nonstarchy vegetables such as broccoli, cauliflower, tomatoes, peppers, mushrooms, and greens average about 25 calories per serving. At minimum, aim for three servings from this group every day and work your way up to five or more for optimum health! Continue Reading →
Breads, cereals, pasta, rice, grain products, and starchy vegetables such as potatoes and corn provide complex carbohydrates, B vitamins, iron, fiber, some protein, and many other nutrients. They are generally low in fat and have about 80 to 100 calories per serving.
As you learned in Chapter 4, “Balanced Nutrition,” try to choose grain products made with whole grains rather than highly processed grains. Starchy vegetables are included with this group because they have a nutrient profile similar to grain foods. Continue Reading →