Both are great! If you eat a wide variety of fruits and vegetables, you are sure to get the variety of foods you need. The American Heart Association recommends at least half of your plate with fruits and vegetables to make it to the recommended 4 cups per day. The good news is that all food packages, which means canned, fresh and frozen varieties can help you achieve your goals.

Vegetables Recipe

When buying canned goods, dried vegetables or cold pressed fruits and vegetables, be sure to test the ingredients and choose products with the least amount of sodium and added sugar.

Vegetables are parts of plants that humans or other animals consume as food.  It can exclude certain plant-derived foods that are fruits, flowers, nuts, and cereal grains, but also includes delicious fruits such as tomatoes and zucchini, flowers such as broccoli, and seeds such as lentils.

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No single fruit or vegetable provides all the nutrients needed to stay healthy. Eat plenty every day. A diet rich in vegetables and fruits can lower blood.

vegetables names, vegetables list, vegetable fruit, types of vegetables, importance of vegetables,  examples of vegetables, botanical vegetables, Vegetable Food, Vegetables are parts of plants that are consumed by humans or other animals as food.

The original meaning is still commonly used and is applied to plants collectively to refer to all edible plant matter, including the flowers, fruits, stems, leaves, roots, and seeds.

Wikipedia Steam Sauce Spices Soil Nutrition Facts Vegetable Vegetable Sources include: USDA Amount Per 100 grams 100 grams Calories 65 % Daily Value* Total Fat 0.2 g 0% Saturated fat 0 g 0% Cholesterol 0 mg 0% Sodium 35 mg 1% Potassium 169 mg 4% Total Carbohydrate 13 g 4% Dietary fiber 4.4 g 17% Sugar 3.1 g Protein 2.9 g 5% Vitamin C 5% Calcium 2% Iron 4% Vitamin D 0% Vitamin B-6 5% Cobalamin 0% Magnesium 5% *Per cent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calorie needs.


  • Eat melon, grapes or other fruits.
  • Bananas, raisins, or berries in cereals.
  • Drink a small amount of  juice. Make sure the fruit is 100% or juice without too much sodium or sugar – no juice not, ” cocktail “or” punch. “
  • Chopped vegetables in eggs or potatoes. Try onion, celery, green or red bell, or spinach.


  • Have a fruit or vegetable salad with lunch.
  • Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
  • Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)
  • Have a piece of fruit or raw veggie sticks instead of chips.
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  • Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots.
  • Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
  • Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
  • On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas.


  • Have a fruit or vegetable salad with dinner.
  • Add a side of steamed or microwaved vegetables – frozen veggies are fine!
  • When you use the oven to cook your meal, put in a whole potato, sweet potato or yam at the same time.
  • Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
  • When making rice, add some frozen peas for the last three minutes of cooking.

The best possible step

If you have already eaten fruits and veal every day, you can prepare for the next step: add more colors. All fruits and vegetables contain vitamins, minerals and other nutrients that can help prevent heart disease, cancer and other diseases. Some of these nutrients are fiber, potassium, folate, and vitamins A and C. The best way to get all the nutrients is to eat fruits and vegetables of different colors. The five main color groups and examples in each group are listed on the Eari Colorarin Era Colors. Eat as many bright colors as you can each day.

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