EAT YOUR VEGGIES!

A diet rich in vegetables has many health benefits.  Vegetables are rich in fiber, vitamins, minerals, and beneficial plant compounds such as antioxidants.  Studies reveal diets rich in non-starchy vegetables support better blood pressure and blood sugar levels and a reduced risk of heart disease, stroke, some cancers, vision problems, and digestive problems.  Diets rich in vegetables are also associated with lower total calorie consumption and better weight management.  

The Dietary Guidelines for Americans recommends that most adults get at least 3 cups of vegetables each day.  Which are the best vegetables?  Choose a variety of non-starchy vegetables kinds and colors including dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color. Starchy vegetables (such as potatoes, yams, and plantains), though rich in vitamins and minerals are higher in calories and carbohydrates so do not count these as vegetable servings and instead substitute helpings of the starchy vegetables for grain items such as bread, rice, and pasta.  To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.

* Try to include vegetables in at least two meals and one snack per day.  Try filling half your plate with vegetables at meals.  Serving up salads, stir fries, or vegetable-rich soups makes it easier to reach this goal. Vegetables also make great, filling, low-calorie snacks.

* Discover fast ways to cook.  Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish or a healthy low-calorie addition that can be mixed into entrees.

*  Be ahead of the game.  Cut up a batch of bell peppers, carrots, cucumbers, celery, or cauliflower. Pre-bag them to use when time is limited.  Enjoy them on their own or have them ready to add to salads, sandwiches, and omelets.   Buy ready-to eat baby carrots, cherry tomatoes, and sugar snap peas.  Use vegetables as dippers for hummus, nonfat dressing, or nonfat yogurt dip (for an easy creamy option, try combining nonfat Greek yogurt with your favorite variety of dry dip flavoring packet).

*  Check the freezer aisle.  Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding green beans, spinach, sugar snap peas, broccoli, cauliflower, and many more to some of your favorite dishes or eat as a side dish.  Experiment with stir-fry ready frozen vegetable mixes.  

*  Stock up on veggies.  While some vegetables such as lettuce do not keep long, others such as cabbage and carrots can keep for some time.  Using canned and frozen is another way to keep vegetables on hand without risk of spoilage.  With canned vegetables, look for those labeled “no salt added” and “low sodium”, and rinse those with added salt. 

*  Start your meals with a salad or vegetable soup.  Filling up on vegetables first allows you to comfortably reduce your portions of higher calorie items.  Make your salad eye-catching using a rainbow of vegetables.

* Heat it and eat it. Enliven canned soups and frozen meals by adding frozen vegetables and/or tomato sauce to these items.  This makes ready-to-eat items healthier, more filling, and tastier.  (Note: Because soups and frozen meals are often high in salt, check labels for sodium content to make a healthy choice.)

* Try something new.  You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.  Some delicious vegetables that sometimes get overlooked include artichokes, asparagus, chayote, Brussels sprouts, Swiss chard, broccoli rabe, and kohlrabi.

EXPLORE CREATIVE WAYS TO ADD MORE VEGETABLES TO MEALS

*  Fire up the grill - Try grilling mushrooms, carrots, peppers, cherry tomatoes, zucchini, and onions on a kabob skewer. Marinate or brush with oil to keep them from drying out.

*  Expand the flavor of your casseroles - Mix vegetables such as sautéed onions, garlic, tomatoes, and mushrooms into your favorite dish for that extra flavor.

*  Planning something Italian?  Add extra vegetables to your pasta, pizza, or lasagna dish. Slip some peppers, zucchini, onions, and/or cherry tomatoes into your traditional preparations.

*  Get creative with your salad - Toss in both raw and lightly steamed vegetables of a variety of colors.  Experiment with different greens as your salad base including mesclun mixes, spinach, endive, frisee, kale, arugula, cabbage, watercress, romaine, and escarole. 

*  Mix it up with stir-fries - Stir-fry your veggies—like broccoli, carrots, sugar snap peas, mushrooms, or green beans—for a quick-and-easy addition to any meal.

*  Add them to your sandwiches - Whether it is a sandwich or wrap, vegetables make great additions to both.  Try sliced tomatoes, shredded carrots, spinach, sprouts, and/or avocado on your everyday sandwich or wrap for extra flavor.  Consider replacing the slice on top of your sandwich with a leaf of romaine or making a lettuce wrap to create lower calorie options.

*  Liven up an omelet - Boost the color and flavor of your omelet or egg scramble with vegetables. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.