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10 Cards in this Set

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How many vegetables are needed for children ages 2-3 years old? and 4-8 years old?
1 cup and 1 1/2 cups
How many veggies are needed for girls ages 9-13? and 14-18?
2 cups, and 2 1/2 cups
How many veggies are needed for boys ages 9-13? and 14-18?
2 1/2 cups and 3 cups
How many veggies are needed for women ages 19-30? 31-50? 51+ years old?
2 1/2 cups, 2 1/2 cups, and 2 cups
how many veggies are need for men ages 19-30? 31-50? 51+ years old?
3 cups, 3 cups, 2 1/2 cups
What counts as 1 cup of vegetables?
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommeded intake
What are the health benefits of eating vegeables?
may reduce risk for stroke and perhaps other cardiovascular diseases, may reduce risk for type 2 diabetes, may protect against certain cancers such as mouth stomach and colon rectum cancer, high in fiber and may reduce the risk of coronary heart disease, eating fruits and veggies rich in potassium may reduce the risk of developing kidney stones and may help to decrease bone loss, help to lower calorie intake due to low in calories per cup,
What are vegetable sources of potassium?
sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
What is the benefits gained from dietary fiber from vegetables?
helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Vegetables and fruits are an important source of folate(folic acid). In what ways is folate beneficial?
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.