1. Savory
Foods
LA
Veggie Tales

2. Nutritional Value
 Teens should eat 2 ½ to 4 cups/day
 Include a variety
 Low in fat and calories
 Rich in fiber
 Source for
 Folate, Vitamins A, C, & E
 Focus on dark green and red/orange
 Fresh in season

3. Color in Vegetables
 Chlorophyll – pigment in green
 Broccoli, spinach
 Carotene – orange – converts to retinol
 Carrots, sweet potatoes
 Flavones – white
 Cauliflower
 Anthocyanin – red
 Red cabbage

4. Vegetable Groups - MyPlate
 Dark green
 Broccoli, spinach
 Red and orange
 Carrots, sweet potatoes
 Dry beans and peas
 Black beans, pinto beans
 Starchy
 Corn, potatoes
 Other
 Onions, celery, cucumbers

5.  Good color
 Firm
 No bruises/decay
 Avoid wilted
 Handle carefully
 Medium size
 In-season for high
Fresh Vegetables
quality and low
Best Selection
price
 Short shelf-life

6. Preparation Raw or Cooked?
Raw
 Clean/prepare
 Serve cold
Cooked
 Crisp-tender
 Overcooked = loss of nutrients/ change of color
 Mild flavor – small amount of water
 Strong/very strong – cover w/water
 Use cooking liquid

7.  In water/simmer
 Steam
 Roast
 Fry
 Grill
 Microwave
 Bake
Vegetable
 Limit casseroles Cooking Methods