• Identify and utilize proper methods for selection, preparation, and storage of vegetables.

In nutritional discussions, vegetables are often combined with fruits because their nutritional contributions are so similar. Like fruits, vegetables offer vitamins, minerals, and fiber. Color can be an indicator of nutritional value. The darker yellow and green vegetables have more nutrients than the paler ones.

Your Cookbook has helpful information on selecting fresh vegetables. Like fruit, vegetables are also readily available canned and frozen. When purchasing canned vegetables, use the same guidelines you use for canned fruit. When purchasing frozen vegetables, look for un-opened and undamaged packages. Contents should not be in a solid block, as this indicates that the contents have thawed and been re-frozen. The exception to this rule is spinach, which is frozen in a block.

Many vegetables are eaten cooked. Cooking vegetables softens the tissues and sometimes even improves their taste and digestibility. The main thing you need to remember when cooking vegetables is to do whatever you can to maintain the maximum nutrients in the vegetable. Be aware that heat and liquid can destroy vitamins, so cook vegetables for the shortest time possible and in as little liquid as possible. Microwaving and grilling are great ways to achieve this end. You might even think of saving the cooking liquid for soups and gravies; that way, you don’t pour vitamins down the drain. The ideal cooked vegetable will have a bright color, fresh flavor, and tender-crisp texture.

More than ever, people are incorporating vegetables into their meals. Be creative. The possibilities are limited only by your imagination. Look through your cookbook and try something new or go to the MyPyramid site for suggestions on incorporating more vegetables into your diet. The site also has ideas for getting children to eat more vegetables.

• Betty Crocker’s Cookbook: Look up "Vegetables" in the Index and read page(s) referenced for the following sub-headings: "In balanced diet," "canning methods", "microwaved, stand time for," "preparation and cooking directions," "selecting," "specialty/new varieties," and "to wash."
• http://www.MyPyramid.gov(http://www.MyPyramid.gov) : become familiar with recommendations for vegetable group.