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Most vegetables are eMarked 1e blue, which means they are very low energy density foods that give you long-lasting energy. They also provide many essential nutrients like carbohydrates, fibre, vitamins and minerals. So you can see why vegetables should play a leading role in your daily meal plan.

Vegetables come in many forms – fresh, frozen, canned and juiced. With the exceptions of avocado and olives (which are actually fruit), all vegetables are low fat, and most have a high water content.

The colour of the vegetable gives us valuable information – for example, yellow and orange/red vegetables like carrots, pumpkin, kumara and ripe capsicums have large amounts of Vitamin A, which keeps your skin and eyes healthy and helps your body to fight infection. Broccoli, tomatoes, cabbage, salad greens and even potatoes provide Vitamin C, which your body needs every day to function efficiently. That’s why we need to choose a range of different coloured vegetables when we go shopping.

Vegetables are also a good source of dietary fibre, which is broken down slowly in the body, keeping you feeling fuller for longer and giving you long-lasting or medium energy levels.

Vegetables vary in energy density and therefore appropriate serving sizes, so the eMark system separates them into two sub-groups: starchy vegetables and non starchy vegetables. Some examples of serving sizes (based on the energy density of the vegetables) are as follows.

Vegetable eMark Serving size
 Broccoli 1e blue  ¾ cup chopped (133g)
 Carrots, boiled 1e blue  ½ carrot (100g)
 Potatoes, boiled 1e green  ½ cup (88g)
 Pumpkin, baked 1e blue  ¾ cup (160g)

Find the eMark value of your favourite vegetables

Find out how many servings of vegetables are in your recommended eMark meal plan