Decoding Vegetable Nutrition: A Guide to Making Healthy Choices

The savory aroma of kale simmering in the soup, the crackle of fresh asparagus sautéing in the pan and the pungent smell of fresh-cut bell, banana and red peppers tantalize the taste buds. Potatoes, eggplant, squash and okra make a significant stir-fry, but not all vegetables are equally beneficial. With today's food culture moving toward organic, fresh, fruits and vegetables, the educated consumer weighs the nutritional value of the varieties of vegetables present in food cooperatives and local markets.

Instructions

• 1

  One-hundred grams of Spinach carries 3 grams of protein, 560 milligrams of potassium and 15% of recommended iron.

  Inquire of the produce department when purchasing vegetables for nutritional information fact sheets, as dietary information is often available upon request. The market may refer all questions to the head office, at which point, request a web site or phone number.

• 2

  One medium eggplant has 6 grams of protein 1190 milligrams of potassium and 14 grams of dietary fiber.

  Research the information included at the bottom of this article for online resources on nutritional information available for fruits and vegetables. Many 4-H organizations as well as the Food and Drug Administration offer online-itemized listings of the nutritional values of vegetables.

• 3

  One cup of Banana peppers holds 2 grams of protein, 4 grams of fiber and 171% of FDA recommended Vitamin C

  Use calorie counter resources. Calorie counter information that includes vegetable nutrition facts and daily dietary information in one text is available through many diet and nutrition experts. The library, audio or written book software application, online seller and local bookstore offer comprehensive varieties of these combination digests to provide consumers with preparation guides and recipes as well.