Vegetables

[edit] Guide Note

A vegetable is the part of a non woody (herbaceous) plant that is edible such as the roots, leaves, buds, stems, tubers or seeds.^{1 2} Unlike a fruit which is a ripened ovary of a flowering plant.³ Vegetables can be bought in a variety of ways such as fresh, canned or frozen.⁴ They are mostly low in calories, low in fat and have no cholesterol. However vegetables are high in fiber, vitamins and minerals.⁵ They can be prepared in a variety of ways such as roasted, stir fried, steamed or microwaved. ⁶ Vegetables can be used in salads, soups, stews, quick breads, casseroles and muffins or eaten as a snack.⁷

[edit] Fast Facts

1. High in Vitamin C, Vitamin E, Vitamin A, potassium and dietary fiber ⁸
2. Can be served cooked, raw, fresh, canned or dried⁹
3. Recommended daily/weekly amounts varies with age,sex and activity levels¹⁰
4. Can be grown fresh in a garden¹¹
5. May be grown in containers¹²
6. Preferred fresh and in season⁷
7. Fresh vegetables can be stored in a root cellar¹³

According to the United States Department of Agriculture (USDA), eating a diet rich in vegetables might help to reduce the risks of some chronic diseases, stroke and perhaps other cardiovascular diseases. The USDA also suggest including vegetables as part of a overall healthy diet, may reduce the risk of type 2 diabetes and protect against some cancers such as mouth cancer, stomach cancer and colon-rectum cancer. Vegetables containing fiber and potassium may reduce the risk of coronary heart disease, kidney stones and help to decrease bone loss.⁵