According to the CDC website:
Diet and Academic Performance
- Eating a healthy breakfast is associated with improved cognitive function (especially memory), reduced absenteeism, and improved mood
- Adequate hydration may also improve cognitive function in children and adolescents, which is important for learning
This month we are focusing on the Vegetable section of “My Plate”
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
How many vegetables are needed?
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 1 and 3 cups each day. Those who are very physically active may need more. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.
Daily Recommendation for Children
- 2 and under – 1/2 c
- 2-3 yrs – 1 cup
- 4-8 yrs – 1½ cups
Types of Vegetables
Dark-Green Vegetables
- Broccoli
- Greens (collards, mustard greens, turnip greens, kale)
- Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
Red and Orange Vegetables
- Carrots
- Pumpkin
- Red peppers
- Tomato juice
- Sweet potato
- Winter squash (acorn, butternut, hubbard)
Beans and Peas
- Dry beans and peas (black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)
Starchy Vegetables
- Corn, yellow or white
- Green peas
- White potatoes
Other Vegetables
- Bean sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumbers
- Green or wax beans
- Green peppers
- Lettuce, iceberg or head
- Mushrooms
- Onions
- Summer squash
- zucchini
