Every second day, it seems we hear of yet another medical breakthrough that traces disease prevention back to the humble vegetable. Vegetables and legumes provide a wealth of phytochemicals (antioxidants), vitamins (especially beta-carotene, folate, vitamins C and E), dozens of minerals and several types of dietary fibre.

Virtually free of fat, research shows that vegetables not only protect our bodies against disease but they also satisfy our appetite without adding a lot of kilojoules (calories). This balance is lost when they are prepared using a lot of fat - either during cooking or when served with fatty sauces.

Australia is fortunate to have a vast supply and range of locally grown vegetables readily available year-round.

Studies from Italy, Greece and Spain have shown that populations that have a higher intake of vegetables have a lower incidence of some cancers and heart disease. This applies particularly to carotene-rich vegetables (yellow, orange and green in colour) and the cruciferous vegetables (broccoli, cauliflower, brussel sprouts and cabbage).

That confusing array of odd shapes, colours and flavours can be conveniently grouped into 7 vegetable "families":

There are a number of varieties of vegetables:

• Leafy vegetables (such as spinach, lettuce and bok choy)
• Root vegetables (such as onions, carrots, parsnips and radishes)
• Starchy root vegetables (such as potatoes and yams)
• Stalk vegetables (such as celery and rhubarb)
• Flower vegetables (such as cauliflower and broccoli)
• Fruit-like vegetables (such as zucchini, squash and aubergine)
• Pulses or legumes (such as beans and peas).

Vegetables are primarily made up of carbohydrates, fibre, water and a little protein. The carbohydrates in vegetables can be quick or slow in their energy release. They provide important sources of vitamins, minerals, and phytochemicals (antioxidants) like polyphenols to the diet. They also contribute appetite appeal to a meal with their combinations of texture, colour, flavour and aroma.

• Yellow, orange and red vegetables are rich in beta carotene and minerals like potassium which are essential for good health
• Cruciferous vegetables, like broccoli, brussel sprouts and cauliflower, are notably rich in phytochemicals
• Vegetable leaves are usually sources of calcium, iron, magnesium, vitamin C and many of the B vitamins. Green leafy vegetables are also sources of fibre and rich in folate. The darker green leafy vegetables like spinach, silverbeet and asian greens are richer sources of these nutrients. The greener the leaf the richer it will often be in these nutrients.

Recommended intake from this food group:

• Adults - eat five or more serves of vegetables every day
• Children aged 8-11 - eat at least three serves each day
• Children and teenagers aged 12-18 - eat at least four serves each day
• A serve is defined as either 75 grams or a cup of cooked vegetables; or a cup of salad vegetables.
• If you are a very active sports-person or you are breastfeeding, eat seven or more serves of vegetables every day.

Five serves may seem like a lot on paper but when spread over a normal day, it becomes very easy to achieve. For example some tomato and onion on toast for breakfast, some salad in your sandwich at lunch and 2-3 serves of vegetables in the evening would provide your daily requirement of vegetables.

It is also a good idea to eat as many different types of vegetables each week as possible. You can choose from orange vegetables, dark green vegetables, cruciferous vegetables, root vegetables, salad (raw) vegetables and legumes. You should try to eat at least four different vegetables each day.

Source: Growcom's formulaforlife - choose good health & happiness.