10 Ways to Add More Vegetables to Your Day

August 18, 2011 at 3:07 pm Leave a comment

Vegetables provide essential vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It’s easier than you may think.

  1. 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.
  2. Be ahead of the game. Cut up a batch of bell peppers, carrots or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus or in a veggie wrap.
  3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange or dark green because  they are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes or collard greens. They not only taste great but are good for you, too.
  4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
  5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets in your pantry. Select those labeled as “reduced sodium,” or “no salt added.”
  6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced bell peppers, shredded radishes, chopped red cabbage or watercress. Your salad will not only look good but taste good, too.
  7. Sip on some vegetable soup. Try tomato, butternut squash or garden vegetable soup that you can heat and eat. Look for reduced- or low-sodium soups.
  8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of a fried side dish.
  9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmers’ market.
  10. Try something new. Choose a new vegetable and add it to your recipe or look up how to cook it.

 Source: USDA Center for Nutrition Policy and Promotion

Entry filed under: Managing your health, Nutrition.

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