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Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables can be fresh, frozen or canned. If buying canned, look for varieties that have no added salt. Or drain and rinse the vegetables in a colander for a few minutes to remove sodium.
The MyPlate recommended amount of vegetables is 1.5-4 cups/day (based on a 1200- to 3200-calorie diet). Veggies supply vitamins, minerals, dietary fiber, and natural plant chemicals (phytochemicals) that are important for health – so try to include veggies at all meals and snacks. Following are vegetable group serving suggestions and tips: