Vegetables are typically low in calories and high in fiber, vitamins, and minerals, and are one of the most consistently recommended food groups across nutrition guidance.
Good options to know
- Leafy greens — spinach, kale, and lettuce are good sources of vitamin K and folate
- Cruciferous vegetables — broccoli, cauliflower, and Brussels sprouts are high in fiber and vitamin C
- Root vegetables — carrots and sweet potatoes are good sources of vitamin A
- Alliums — onions and garlic add flavor with minimal calories
Worth knowing
Fresh, frozen, and canned vegetables (look for no-salt-added versions) are all nutritionally valuable — frozen vegetables are often just as nutritious as fresh.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
