pea podSometimes, vegetables get a bum rap. That’s a shame because delicious vegetables come in a wide variety of colors and flavors. Dark green vegetables include broccoli, collard greens, spinach, and kale. Some red and orange vegetables are acorn squash, carrots, pumpkin, tomato, and sweet potato. Starchy vegetables are foods like corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, and onions. Beans and peas (not green peas) include black beans, garbanzo beans (chickpeas), lima beans, soybeans, and tofu. These can also be counted in the protein foods group.

One-half cup of vegetables equals:

spinach, carrots, and a sweet potato
Cup uncooked leafy vegetables Six baby carrots or one medium carrot Half a large baked sweet potato
corn, potato, and broccoli
Small (6-inch) ear of corn Small baked potato Five broccoli florets
celery, red pepper, and green beans
Large stalk of celery Half large (3 x 4-inch) red pepper Half cup cooked green beans


What's On Your Plate? is based on the nutrition recommendations for older adults in the Dietary Guidelines for Americans, 2010 from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).