Vegetables are one of the 5 Food Groups considered an important building block of a healthy diet. Eating a diet rich in vegetables---which are good sources of vitamin A and C, potassium, folate and dietary fiber—can not only reduce your risk of chronic diseases, but also can help with maintaining your vision and a healthy weight. Nutrients in vegetables are also known to keep skin, teeth, and gums healthy.

Long-term Health benefits

Diets rich in vegetables may contribute to many desirable life-long health benefits such as:

  • Reducing the risk of heart disease, type 2 diabetes, and certain forms of cancer
  • Lowering blood pressure and the risk of obesity 
  • Decreasing the risk of bone loss and developing kidney stones

Eat vegetables at every meal

There are lots of great ways to enjoy vegetables! They can be eaten raw, cooked, fresh, frozen, canned, or dried/dehydrated, as well as whole, cut-up, or mashed. Depending on one’s age, sex, and activity level, it is recommended that adults eat between2-3 cups of vegetables daily.

Try these helpful suggestions for enjoying vegetables every day:

  • Variety is the key to a healthy diet, so get out of a rut and treat yourself to some new vegetables—especially those rich in color like dark green, red or orange!
  • Buy ‘in-season’ vegetables for peak taste and the lowest cost.
  • Keep frozen and canned vegetables on hand to add to soups or salads, or simply heated in the microwave for a quick, healthy side dish.
  • Buy vegetables that are pre-washed and cut (or prepare your own) and refrigerate in single-serving containers or snack bags. Enjoy throughout the day for a crunchy, healthy pick-me-up!

Learn more about vegetables and how much you should be eating daily at: