Our Newsletter



February 21, 2010 on 2:45 pm

We all know how important it is to include fresh vegetables in our diet. Particularly the dark green or orange vegetables which contain high amounts of the phyto-nutrients which give vegetables their vibrant color and contain anticancer fighting properties.

Did you know that vegetables are divided into sub-categories? I found this interesting. According to the USDA we should consume vegetables from all five of the categories to ensure we get the recommended daily allowance of nutrition. Dark green vegetables, orange vegetables, dried beans and peas, starchy vegetables, and others.

Dark green vegetables

bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Orange vegetables
acorn squash, butternut squash, carrots, pumpkin, sweet potatoes

Dry beans and peas
black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, soy beans, split peas, tofu (bean curd made from soybeans), white beans

Starchy vegetables
corn, green peas, lima beans (green), potatoes

Other vegetables
artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg (head) lettuce, mushrooms, parsnips, turnips, Zucchini

For example an average women  who is  31–50 years old should consume 2 1/2 cups of vegetables a day. And Over the week a variety of vegetables from each subgroup should be included in her diet. So that would be

  • 3 cups from the dark green vegetables
  • 2 cups from the orange vegetables
  • 3 cups Dry beans and peas group
  • 3 cups from the starchy vegetables
  • 6 ½ cups from the other category of vegetables

That’s a lot of vegetables! Thank goodness I love my salads and fresh steamed veggies. And now that the farmers market is open, I’ll be able to get some of the fresh dark greens from the local farmers market here. I’ll get to juice them in my Omega Juicer Vert330 vegetable juicer.

  • Emerson

    Great article. I really want to start eating healthier. Thank you for the information!

  • Administrator

    Thanks Emerson. That’s the first step is wanting to eat healthier.

  • Pete

    Stated juicing several years ago when ill, there was an article in my local newspaper about a guy that had the same type of cancer as mine and was doing remarkably well.
    Great site with lots of valuable info. about good ol’ juicing. Haven’t time to read all the articles yet, will certainly be back for more.

  • Heidi Goodwin

    Hi Pete, hope you continue to get healthy. I have heard many stories where people regained their health while juicing. Please come back and visit.

Fruit & Vegetable Juicers