Vegetables are rich in many important vitamins and minerals like vitamin A, vitamin C, folate and potassium. Plus, most vegetables are low in calories and high in fiber!

The amount that you need depends on your age and level of physical activity. The following are general guidelines:

Children (1-4 years old) need daily:

1 - 1 1/2 cups vegetables

Women need daily:

3 cups vegetables

1 cup of vegetables equals:

1 cup raw or cooked vegetables

2 cups of raw leafy greens

Organic foods are healthier than most conventionally grown foods. This is due to the lack of, or a significant reduction in, chemicals and pesticides that are in and on foods that are grown organically. Buying and preparing Organic foods for homemade baby food has great health advantages for those infants. Their tiny bodies are not exposed to the levels of pesticides that are found in conventional foods.Pound for pound, an infant consumes more pesticides due to body size. When serving “nitrate” vegetables, the levels of nitrates in Organics are significantly reduced though not 100 percent eradicated (Nitrates are naturally occurring and farming without using nitrogen fertilizers does not eliminate nitrate concentration).

Fruits and vegetables are the perfect food to help you manage your weight because:

Most fruits and vegetables are low in calories

Fruits and vegetables are high in fiber, which helps you feel full

Fruits and vegetables make a great snack replacement for unhealthy foods like chips, cookies and cakes.