Nutrition Education P r ogr ams
SNAP- E d / EFNEP
Dark Green, Red, and Orange Vegetables
Even though a healthy diet consists of fruits and vegetables of all colors, one of the key recommendations of
the 2010 USDA Dietary Guidelines specifically mentions eating a variety of dark green, red, and orange
vegetables. MyPlate guidelines suggest eating 1½ to 2 cups of dark green vegetables and 4 to 6 cups of red
and orange vegetables each week.
Why should we eat dark green vegetables?
Dark green vegetables are rich in vitamins A, C, and
K, and folate. These nutrients protect bones,
decrease inflammation, help with vision, improve
immunity, and protect against some types of
cancers. Some of these vegetables are good
sources of vitamin E, which is also important for
immune health and protection against heart
disease.
What are some examples of dark green
vegetables?
• bok choy
• broccoli
• collard greens
• dark green leafy lettuce
• kale
• mustard greens
• romaine lettuce
• spinach
• turnip greens
• watercress
What is a ½ cup serving of dark green
vegetables according to MyPlate?
• 1 cup uncooked leafy vegetables
• ½ cup cooked greens
• ½ cup broccoli
Why should we eat red and orange
vegetables?
Red and orange vegetables are high in beta-
carotene, which the body turns into Vitamin A.
Vitamin A helps protect against infection and some
types of cancer. Many of these vegetables also
have high levels of vitamin C, potassium, and
vitamin K. Vitamin C promotes healing, potassium
can lower blood pressure, and vitamin K helps with
blood clotting.
What are some examples of red and
orange vegetables?
• acorn squash
• butternut squash
• carrots
• hubbard squash
• pumpkin
• red peppers
• sweet potatoes
• tomatoes
What is a ½ cup serving of red and orange
vegetables according to MyPlate?
• ½ cup mashed acorn squash, butternut squash,
hubbard squash, or pumpkin
• 6 baby carrots or 1 medium carrot
• ½ of a large red pepper
• ½ of a large sweet potato
• ½ of a large tomato
A n u t r i t i o n
F a c t S h e e t
Nutrition Education P r ogr ams
SNAP- E d / EFNEP
4/2018
How can we add more dark green
vegetables to our diet?
• Green smoothies: Toss a handful of spinach into
fruit smoothies.
• Salads: Chop greens like kale into fine strips and
mix them with other greens. Or try a massaged
kale salad. Massage a small amount of oil into
raw kale for three minutes, until the kale softens.
Toss with lemon juice and parmesan cheese.
• Steam: When cooking green vegetables, cook for
just a short time, until the greens are tender and
bright green.
• Kale chips: Remove the kale stems and tear the
leaves into small pieces. Wash and thoroughly
dry the leaves. Massage in ½ Tablespoon of oil.
Spread in a single layer on a baking sheet. Bake
at 350°F for 10-12 minutes, until the edges are
brown.
• Stir fries: Add some broccoli or chopped or torn
greens to stir fry recipes.
• Soups: Add chopped or torn greens just before
serving and cook just until bright green.
• Pasta: Toss chopped or torn greens with the
cooked pasta and hot sauce to wilt the greens.
• Grains and beans: Mix chopped or torn greens
into hot grains or beans.
How can we add more red and orange
vegetables to our diet?
• Raw: Carrots, tomatoes, and red peppers are
delicious raw. Eat them in salads, sandwiches, or
with a lowfat dip. Keep ready-to-eat vegetables
in your refrigerator.
• Roasted: Cube acorn squash, butternut squash,
hubbard squash, pumpkin, or sweet potatoes,
toss with a little olive oil, and roast at 400°F for
about 25 to 30 minutes.
• Burritos: Lightly cook red pepper slices and add
to burritos.
• Baked: Substitute sweet potatoes for traditional
baked potatoes or fries.
• Omelets: Stuff omelets with vegetables like
carrots, red peppers, and tomatoes.
• Stir fries: Try carrots, red peppers, or even
squash in stir fry recipes.
• Other main dishes: Add grated, shredded,
chopped, or pureed carrots, red peppers,
tomatoes, or squash to lasagna, meatloaf,
mashed potatoes, pasta sauce, soups, stews,
casseroles, and rice dishes.
This institution is an equal opportunity provider.
This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition
assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Montana Public Assistance Helpline at
1-888-706-1535 or www.apply.mt.gov. Montana State University Extension is an ADA/EO/AA/Veteran’s Preference Employer and Provider of Educational
Outreach.
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