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ch03-Vegetables

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austinkuennen
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VEGETABLES

Vegetables
Consuming a wide variety of vegetables is an important component of a healthy, well-balanced
diet. Most Americans do not eat enough vegetables or a wide enough variety of vegetables in
their diets. Home gardening is a great way to get more colorful, fresh vegetables into the diet,
and it is cost efficient too. As a professional who can guide individuals in making healthier
lifestyle choices, it is important for you to role model positive behaviors, like eating a variety of
vegetables yourself and maybe even starting your own vegetable garden.

In order to be effective in promoting vegetable intake to others, you will need to be


knowledgeable about available vegetable products, nutrient composition of vegetables, and
food cost. It is also important for you to know how to grow, select, purchase, prepare, utilize,
and incorporate vegetables into a healthy diet your consumers and clients will enjoy.

Vegetable Science
 Vegetables are classified into groups based on the part of the plant from which they come.
Roots, bulbs, stems, leaves, fruits, flowers, and seeds are all groups of vegetables.

 Root vegetables store energy for the plant and are higher in calories and starches than
other vegetables. Roots can be divided into tap roots, tuberous roots, and tubers. Tap roots,
such as carrots, turnips, radishes, and beets, are large main tapered roots. Tuberous roots,
such as sweet potatoes and yams, are enlarged portions of roots. Tubers, such as potatoes
and Jerusalem artichokes, are actually thickened underground stems that have buds (eyes).

 Bulbs, such as onions and garlic, are underground stems with overlapping leaves and are a
source of stored energy for the plant. Bulbs are full of flavoring and are often added to
other foods as a seasoning.

 Stems transport nutrients to various parts of the plant. For example, stems transport
nutrients from the roots to the leaves. Asparagus and celery are commonly eaten stems.

 Leaves are the site of photosynthesis; in which carbon dioxide, water, and energy from the
sun are used to produce carbohydrates. The carbohydrates are transported away from the
leaves by the stems. Some common leaf vegetables include lettuce, spinach, kale, and

Chapter 3 | FoodMASTER Higher Education


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VEGETABLES

cabbage. Leaves are low in calories and carbohydrates as well as a good source of vitamin A,
vitamin C, riboflavin, calcium, and iron.

 Vegetables that are botanically fruits of a plant contain seeds. Tomatoes, cucumbers,
eggplants, peppers, olives, and zucchinis are all vegetables that are the fruit of the plant.
Fruits contain carbohydrates in the form of starches and sugars.

 Vegetable flowers include broccoli, cauliflower, and sweet corn. Flowers store
carbohydrates such as starches or sugars.

 Seeds, such as black beans, kidney beans, lentils, lima beans, peas, and soybeans, all grow in
a pod and are called legumes. In the case of green beans and snow peas, both the pod and
seed are eaten. The pod is removed before eating many other legumes.

Vegetable Consumer Tips


 Eat 2½ - 3 cups of vegetables every day (based on a 2,000 kilocalorie diet).

 Try to vary vegetables by eating dark-green vegetables, orange vegetables, dried beans, and
more! Dark green vegetables are a good source of folate, vitamin C, and vitamin A. Orange
vegetables are an excellent source of vitamin A. Many legumes are a good source of
potassium and fiber.

 Try to consume fresh or frozen vegetables when possible. Canned vegetables lose nutrients
and can be high in sodium.

 Buy plain frozen vegetables more often than vegetables with added sauces or seasonings.
The sauces and seasonings are often packed with calories, fat, and sodium.

 When buying canned vegetables, choose no or low sodium. If canned vegetables have
added sodium, rinse the vegetables with water before eating.

 Wash fresh vegetables thoroughly before eating.

 Avoid overcooking vegetables! To preserve nutrients, try steaming vegetables or cooking in


the microwave with just a small amount of water. Cooked vegetables should be slightly
crisp or just tender.

 Boiling vegetables for long periods of time is not recommended due to leaching. Leaching is
the loss of the vegetables vitamins and minerals into the cooking liquid. To add back some
of the vegetables nutrient content, include some of the cooking liquid in soups and
casseroles.

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VEGETABLES

Chapter 3 | FoodMASTER Higher Education


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