What foods are in the vegetable group?

According to the USDA's MyPlate guidelines, the vegetable food group is organized into five distinct subgroups to ensure a balanced intake of nutrients. So, what foods are in the vegetable group, and what types of vegetables fall into these important nutritional categories?

Quick Summary

An in-depth look at the diverse range of foods included in the vegetable group, based on USDA classification. It details the five subgroups: dark-green, red and orange, starchy, beans/peas, and other vegetables. Key examples from each category are provided, alongside an overview of their nutritional significance.

Key Points

• Five Subgroups: The vegetable group is divided into five nutritionally distinct subgroups by the USDA: Dark-Green, Red and Orange, Starchy, Beans/Peas/Lentils, and Other Vegetables.

• Nutrient Diversity: Each vegetable subgroup provides unique nutritional benefits, emphasizing the importance of consuming a variety of colors and types.

• Versatile Forms: Vegetables can be fresh, frozen, canned, or dried, and can be whole, cut-up, or puréed.

• Legumes are a Dual Group: Beans, peas, and lentils are counted as both a vegetable subgroup and part of the protein foods group.

• Key Nutrients: Vegetables are crucial sources of potassium, dietary fiber, folate, Vitamin A, and Vitamin C.

• Botanical vs. Culinary: Some foods botanically classified as fruits, like tomatoes, are grouped with vegetables for culinary and dietary purposes.

Understanding the Vegetable Group and Its Subgroups

The vegetable group is a cornerstone of a healthy diet, encompassing any vegetable or 100% vegetable juice. Vegetables can be consumed in various forms—raw, cooked, fresh, frozen, canned, or dried—and they are vital for providing essential vitamins, minerals, and dietary fiber. To ensure a comprehensive range of nutrients, the USDA organizes vegetables into five specific subgroups, each with a unique nutritional profile.

Dark-Green Vegetables

This subgroup is prized for being rich in nutrients like Vitamin K, Vitamin A, and Vitamin C. Adding these leafy greens and cruciferous vegetables to your diet is an excellent way to boost your nutritional intake. They are versatile and can be enjoyed in salads, cooked as a side dish, or blended into smoothies.

Common examples of dark-green vegetables include:

• Broccoli
• Spinach
• Kale
• Romaine lettuce
• Arugula
• Bok choy
• Collard greens
• Swiss chard

Red and Orange Vegetables

Bursting with color, this subgroup is an excellent source of Vitamins A and C. The vibrant hues are often an indicator of the presence of powerful antioxidants like beta-carotene and lycopene. These vegetables can be used in countless dishes, from roasted sides to sauces and salads.

Common examples of red and orange vegetables include:

• Carrots
• Sweet potatoes
• Pumpkin
• Red bell peppers
• Orange bell peppers
• Tomatoes and 100% tomato juice
• Winter squash (acorn, butternut, hubbard)

Starchy Vegetables

Starchy vegetables are higher in carbohydrates and offer a great source of energy, along with potassium and B vitamins. While they should be consumed in moderation as part of a balanced diet, they are nutrient-rich and play an important role in many cuisines.

Common examples of starchy vegetables include:

• White potatoes
• Corn
• Green peas
• Cassava
• Green lima beans
• Plantains

Beans, Peas, and Lentils (Legumes)

This subgroup is unique because legumes are also considered part of the protein foods group. They are excellent sources of dietary fiber, protein, and minerals like iron and zinc. Legumes are a versatile addition to soups, stews, salads, and vegetarian dishes.

Common examples of beans, peas, and lentils include:

• Black beans
• Kidney beans
• Lentils
• Chickpeas (garbanzo beans)
• Split peas
• White beans
• Edamame (young soybeans)

Other Vegetables

This final subgroup is a diverse category that includes all other vegetables that do not fit into the other four groups, offering a wide array of nutrients. It is important to include these in your diet to round out your nutrient intake. Examples range from cruciferous vegetables to alliums.

Common examples of other vegetables include:

• Asparagus
• Beets
• Cauliflower
• Cabbage
• Celery
• Cucumbers
• Mushrooms
• Onions
• Green beans
• Zucchini

Comparison Table: Common Vegetable Subgroups

Vegetable Subgroup	Notable Nutrients	Best For	Cooking Method Examples
Dark-Green	Vitamin K, Vitamin A, Vitamin C, Folate	Antioxidant Boost, Leafy Salads, Stews	Sautéing, steaming, raw
Red and Orange	Vitamin A, Vitamin C, Antioxidants	Eye Health, Roasted Dishes, Sauces	Roasting, puréeing, raw
Starchy	Carbohydrates, Potassium, B Vitamins	Energy Source, Hearty Sides, Mashing	Baking, boiling, frying
Beans, Peas, Lentils	Protein, Fiber, Iron, Zinc	Vegetarian Meals, Soups, Salads	Boiling, simmering, sprouting
Other Vegetables	Diverse, varies by type	Variety in Meals, Side Dishes	Steaming, grilling, raw

Tips for Incorporating More Vegetables

Making vegetables a larger part of your diet can be both simple and delicious. The key is to experiment with different types and preparation methods. Start by adding a handful of spinach or arugula to your morning smoothie. Try roasting a mix of red bell peppers and sweet potatoes with a little olive oil and herbs. For a quick and easy side, steam some broccoli and cauliflower. Incorporating legumes is easy by adding chickpeas to salads or making a lentil soup. The more variety you include from the different subgroups, the wider the range of vitamins and minerals your body will receive.

Conclusion

Understanding what foods are in the vegetable group and how they are organized by nutritional content is a crucial step toward building a healthier diet. By actively varying your vegetable intake across the five subgroups—dark-green, red and orange, starchy, beans/peas/lentils, and other—you ensure your body receives a comprehensive spectrum of essential nutrients. Whether fresh, frozen, canned, or juiced, every choice from this diverse food group contributes to overall well-being. For more detailed information on serving sizes and meal planning, the USDA's MyPlate website is an excellent resource.

Frequently Asked Questions

Are potatoes in the vegetable group?

Yes, white potatoes are considered part of the starchy vegetable subgroup, which provides carbohydrates, potassium, and B vitamins.

Are tomatoes considered a vegetable?

While botanically a fruit because it develops from a flower and contains seeds, the tomato is classified culinarily and for dietary purposes as a red and orange vegetable.

Why are vegetables divided into subgroups?

Vegetables are divided into subgroups based on their nutrient content. This classification system helps ensure you receive a wide range of essential vitamins and minerals by eating a diverse variety.

What is a leafy green vegetable?

Leafy green vegetables include foods like spinach, kale, romaine lettuce, and arugula. They are part of the dark-green vegetable subgroup and are rich in vitamins K, A, and C.

What about mushrooms?

Although technically a fungus, mushrooms are classified in the 'other vegetables' subgroup for dietary purposes. They provide important nutrients and a savory flavor to many dishes.

Can 100% vegetable juice count toward my vegetable intake?

Yes, 100% vegetable juice counts as part of the vegetable group. However, be mindful of sodium content when choosing canned or bottled juices.

How do legumes fit into the food groups?

Legumes, which include beans, peas, and lentils, are a special category. They are counted as a vegetable subgroup but are also part of the protein foods group due to their high protein and fiber content.