What foods are in the Vegetable Group?

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

What foods are in the Vegetable Group?

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Did you know most Australians eat only about half the recommended quantity of vegetables per day?

There is strong evidence that for each serve of vegetables eaten each day the risk of coronary heart disease is reduced even further! Also, by eating vegetables, especially colourful vegetables, there is a reduced risk of stroke and weight gain.

Vegetables, including legumes/beans are nutrient dense, low in kilojoules, and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids.

Dark green or cruciferous/brassica

Broccoli, brussels sprouts, bok choy, cabbages, cauliflower, kale
Lettuce, silverbeet, spinach, snow peas
Root/tubular/bulb vegetables

Potato, cassava, sweet potato, taro, carrots, beetroot, onions, shallots, garlic, bamboo shoots, swede, turnip
Legumes/beans

Red kidney beans, soybeans, lima beans, cannellini beans, chickpeas, lentils, split peas, tofu
Other vegetables

Tomato, celery, sprouts, zucchini, squash, avocado, capsicum, eggplant, mushrooms, cucumber, okra, pumpkin, green peas, green beans

½ cup of black beans (cooked) counts as ½ cup-equivalent in the Vegetable Group (Beans and Peas subgroup*)

½ cup of broccoli counts as ½ cup-equivalent in the Vegetable Group (Dark-Green subgroup)

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