NEAT Fact Sheet “Dark Green and Orange Veggies” Vegetables can be raw, cooked, fresh, frozen, canned, dried, whole, cut, mashed or served as juice. There are 5 vegetable sub-groups: dark green and orange, which we will focus on as well as starchy, dry beans and peas, and other vegetables.
Sub-Groups		Foods
Dark Green	Broccoli, collard greens, kale, bok choy, mustard greens, romaine lettuce, spinach, turnip greens, watercress
Orange	Acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes
Dark green vegetables Good sources of minerals such as iron, calcium, potassium, and magnesium. Good sources of vitamins K, C, E, and B vitamins as well as phytonutrients like beta-carotene, lutein, and zeaxanthin, which protect our eyes. Some research suggests they may protect against certain cancers such as breast, lung, and skin. Should try to eat a half-cup serving every day Orange vegetables Good sources of antioxidants such as: Beta-carotene- important for eye and skin health Vitamin A- important for night vision and immune system Vitamin C-important for immune system and protects against cardiovascular disease
Vegetable servings are measured in cups. 1 Cup of vegetables include: 1 cup raw or cooked vegetables or vegetable juice 2 cups raw leafy greens Recommended number of servings depends on age, sex, and physical activity level