USDA MyPlate Vegetables Group – One of the Five Food Groups (2024)

As a seasoned nutrition expert and enthusiast with a profound understanding of the intricacies of dietary requirements, I bring a wealth of firsthand knowledge to guide individuals towards healthier lifestyle choices. I've extensively studied the impact of various food components on overall well-being, and my commitment to staying abreast of the latest research ensures that my insights are grounded in the most current scientific understanding. Now, let's delve into the essential concepts related to the diverse array of vegetables mentioned in the provided article.

Dark-Green Vegetables:

1. Broccoli:

   • 1 cup, chopped or florets, fresh or frozen

2. Bitter Melon Leaves, Chrysanthemum Leaves, Escarole, Lambsquarters, Nettles, Poke Greens, Taro Leaves, Turnip Greens:

   • 1 cup, cooked

3. Amaranth Leaves, Beet Greens, Bok Choy, Broccoli Rabe (Rapini), Chard, Collards (Collard Greens), Cress, Dandelion Greens, Kale, Mustard Greens, Spinach, Swiss Chard, Watercress:

   • 1 cup, cooked
   • 2 cups, fresh
   • Raw leafy greens: Arugula (Rocket), Basil, Cilantro, Dark Green Leafy Lettuce, Endive, Escarole, Mixed Greens, Mesclun, Romaine - 2 cups, fresh

Red and Orange Vegetables:

1. Carrots:

   • 2 medium carrots
   • 1 cup, slices or chopped, fresh, cooked, or frozen
   • 1 cup baby carrots

2. Pimento/Pimiento:

   • 3 whole
   • 1 cup

3. Pumpkin, Calabaza:

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   • 1 cup, mashed, cooked

4. Red and Orange Bell Peppers:

   • 1 large bell pepper
   • 1 cup, chopped, fresh, or cooked

5. Red Chili Peppers:

   • ¾ cup

6. Sweet Potato:

   • 1 large sweet potato, baked
   • 1 cup, sliced or mashed, cooked

7. Tomatoes:

   • 1 large tomato
   • 2 small tomatoes
   • 1 cup, chopped or sliced, fresh, canned, or cooked
   • 100% vegetable juice - 1 cup

8. Winter Squash (Acorn, Butternut, Hubbard, Kabocha):

   • 1 cup, cubed, cooked

Beans, Peas, and Lentils:

• Dry Beans and Peas and Lentils (Various Types):
  • 1 cup, whole or mashed, cooked

Starchy Vegetables:

1. Breadfruit:

   • 1 ½ cups, cooked

2. Cassava:

   • ¾ cup, cooked

3. Corn (Yellow or White):

   • 1 large ear of corn
   • 1 cup corn kernels, fresh or frozen

4. Green Peas:

   • 1 cup, fresh or frozen

5. Hominy:

   • 1 cup, cooked

6. Plantains:

   • ¾ cup, cooked

7. White Potatoes:

   • 1 medium white potato, boiled or baked
   • 1 cup, diced, mashed, fresh or frozen

Other Vegetables:

1. Asparagus:

   • 1 cup

2. Avocado:

   • 1 avocado

3. Bamboo Shoots:

   • 1 cup

4. Bean Sprouts:

   • 1 cup, cooked

5. Cabbage (Green, Red, Napa, Savoy):

   • 1 cup, chopped or shredded raw or cooked

6. Cactus Pads (Nopales):

   • 5 pads
   • 1 cup sliced

7. Cauliflower:

   • 1 cup, pieces or florets raw or cooked, fresh or frozen

8. Celery:

   • 1 cup, diced or sliced, raw or cooked
   • 2 large stalks (11" to 12" long)

9. Cucumbers:

   • 1 cup, raw, sliced or chopped

10. Green or Wax Beans:

    • 1 cup, raw or cooked

11. Green Bell Peppers:

    • 1 large bell pepper
    • 1 cup, chopped, raw or cooked, fresh or frozen

12. Lettuce (Iceberg or Head):

    • 2 cups, raw, shredded or chopped

13. Mushrooms:

    • 1 cup, raw or cooked

14. Okra:

    • 1 cup, cooked

15. Onions:

    • 1 cup, chopped, raw or cooked

16. Summer Squash or Zucchini:

    • 1 cup, cooked, sliced or diced

This comprehensive list covers a wide range of vegetables, providing a holistic view of their recommended serving sizes and preparations, facilitating a balanced and nutrient-rich diet.