Nutritional Information

August 6, 2015

Pennsylvania Vegetables: Your Key to Good Nutrition

Health experts recommend that the average American should:

  • Choose a variety of vegetables each day to get a good mix of vitamins and minerals.
  • Eat between 2 and 2 1/2 cups of vegetables each day.
  • Strive to eat the following amounts vegetables from each of the five groups of vegetables each week:
    • dark green – 3 cups
      broccoli, dark green leaf lettuce, kale, spinach, turnip greens
    • orange – 2 cups
      carrots, acorn squash, butternut squash, pumpkin, sweet potato
    • legumes – 3 cups
      dried beans and peas
    • starchy vegetables – 3 to 6 cups
      corn, green peas, lima beans, potatoes
    • other vegetables – 6 to 7 cups
      asparagus, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, lettuce, onions, tomatoes

A diet rich in a variety of vegetables (and fruits) provides many health benefits.

  • Supplies your body with numerous vitamins, minerals and dietary fiber.
  • Reduces your risk of stroke and other cardiovascular diseases
  • Reduces your risk for type 2 diabetes
  • Reduces blood cholesterol levels.
  • Aids in weight-loss since vegetables (especially high fiber ones) are naturally low in calories and provide a feeling of fullness.

Be creative in increasing the amount of vegetables in your diet.

  • Enjoy a green salad everyday.
  • Plan your dinner menu around a vegetable main dish like stir-fry or soup.
  • Add vegetables to casseroles, meatloaves, pizza, soups, kabobs, quick breads or muffins
  • Keep a bowl of cut-up fresh vegetables in the refrigerator ready for snacking with a low-fat dip.
  • Try new vegetables and new recipes regularly. For new recipes, click here.
  • Keep a variety of canned and frozen vegetables on hand to give you last-minute menu options.

Remember these tips for choosing and preparing vegetables.

    • Fresh vegetables in season can be a real bargain. For sources of Pennsylvania vegetables,click here.
    • Thoroughly wash fresh vegetables before eating or cooking them by rubbing them briskly with your hands under running water.
    • Always keep vegetables separate from raw meat, poultry or seafood.
    • Microwaving vegetables saves time and preserves nutrients –2 to 4 minutes per serving is usually enough.
    • Follow the three R rules to preserve both nutrients and flavor when cooking vegetables on the stove:
      • Reduce the amount of water.
      • Reduce the cooking time (many vegetables are delicious just lightly steamed).
      • Reduce the surface area exposed by cooking vegetables whole or in large pieces.

Visit the ChooseMyPlate website developed by the United States Department of Agriculture that offers a wealth of information to help Americans eat a healthier diet.

Visit the Fruits & Veggies More Matters website developed by the Produce for Better Health Foundation for additional benefits of eating lots of fruits and vegetables each day.

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  • Hey folks! We have our next takeover set and ready to show you a busy weekend at their Lehigh Valley area roadside farm market and greenhouses. Let’s give a hearty welcome and follow along tomorrow with The Ganser’s Eagle Point Farm. They will surely get you in the mood for the upcoming PA Produce Month, in case you weren’t already. 😁 #paveggies #pennsylvania #vegetables #producemonth #augustiscoming #localpennsylvania #paproduce #explorepennsylvania #pennsylvania_life #localfood #localfarmers #familyfarm #farmstand #farmmarket #goodfood #lehighvalley #kutztown #papreferred #buyfreshbuylocal #buyfreshbuylocalpa
  • In case you were wondering why we chose August to be PA Produce Month. #allthevegishappening #paveggies #paproducemonth #buyfreshbuylocal #buyfreshbuylocalpa #pennsylvania #vegetables #seasons #summer #localpennsylvania #paproduce #explorepennsylvania #pennsylvania_life #papreferred #eatlocal #buylocal #supportlocal
  • Such a beautiful sight. We had to repost. #repost @rt174roadside
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The #paveggies and #pafruits are so plentiful this time of year! We can't help but be grateful for the delicious bounties each week! We're also thankful for the shorter grocery store trips!⁠
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#rt174roadsidemarket #rt174roadside #mechanicsburgpa #papreferred #paveggies #paproduce #farmersmarket #buylocal #shoplocal #supportsmall #shopsmall #veggies #veggieseason
  • Awwww shucks @hornoplenty We love you too! Thanks for supporting local and featuring #paveggies in your delicious cuisine! #pennsylvania #vegetables #farmtotable #freshtaurant #bedfordpa #hornoplenty #homegrownhappiness #supportlocal #eatlocal #buylocal #enjoylocal #preservelocal #lettuceturnipthebeet
  • It was a wonderful weekend in the Lehigh Valley for veggie lovers - Easton Farmers Market celebrated 267 years and VegFest unfolded in Bethlehem. And if you’re a roadside farm market loyalist or CSA member we know you’re getting treated with new veggies each week. It’s a wonderful time of year. But it’s not August yet. Make sure you save some excitement for PA Produce Month. @eastonfarmersmarket @dwntwnbethlehem @salvaterrasgardens @schollorchards @bfblglv @pafarmmarkets @papreferred @visit_pa @visitbethlehem @visiteastonpa #paveggies #pennsylvania #vegetables #augustispaproducemonth #bethlehem #easton #lehighvalley #visitpa #explorepennsylvania #buyfreshbuylocal #buyfreshbuylocalpa #bfblglv #papreferred #buylocal
  • When we get home from market, there is still work to be done! Today, we are beginning to harvest wheat 🌾 We truck our wheat just a few miles down the road where much of it is milled into flour. We then use the flour to make everything from donuts to pies that we sell at the farmers markets! 🍩 The circle of farm life 🌱
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Thank you all for following along with us today! It was such a privilege to share a bit of what we do on the #paveggies platform 💚 Be sure to follow our @ardryfarms account for more adventures in Central PA agriculture!
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#paveggies #paveggiesguestig #paproduce #paproducemonth #pennsylvania #vegetables #homegrownhappiness #farm #farming #farmfresh #farmlife #farmersmarket #summer #veggies
  • In addition to selling produce at our @ardryfarms stand, we make popsicles out of our fruits and veggies as well! The most unique flavor we have right now are Cucumber Lime popsicles 😋 If we don't grow the fruit, then we source it from other local farms 🍓🍑🍎🍐🍉🍒
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#paveggies #paveggiesguestig #paproduce #paproducemonth #pennsylvania #vegetables #homegrownhappiness #farm #farming #farmfresh #farmlife #farmersmarket #summer #veggies #popsicle #popsicles #paletas
  • Your friendly neighborhood @ardryfarms here again! On Saturdays we split our time and produce between two farmers' markets, one in State College and one in Bellefonte. Prep for market starts on Friday, but we don't harvest sweet corn until early Saturday morning. When you buy our corn at market it's still cool and wet with morning dew 🌽✨ .
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We plant around 10 acres of sweet corn every year and sell it at the farmers' markets and local grocery stores like Wegmans and Giant. Every last ear is harvested by hand - a labor of love! 💕
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#paveggies #paveggiesguestig #paproduce #paproducemonth #pennsylvania #vegetables #homegrownhappiness #farm #farming #farmfresh #farmlife #farmersmarket #summer #veggies
  • Good morning veggie lovers! We here at @ardryfarms are so excited to take over the #paveggies Insta account today! Even though August is #paproducemonth, we celebrate produce every month on the farm, so we're going to get the party started early in July. Follow along with us today as we take a peak at all the veggies headed to the @northathertonfarmersmarket today in Happy Valley! .
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#paveggies #paveggiesguestig #paproduce #paproducemonth #pennsylvania #vegetables #homegrownhappiness #farm #farming #farmfresh #farmlife #farmersmarket #summer #veggies

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