Tips to Help You Eat Vegetables

 

Tips to help you eat vegetables

In general:Carrots Image

  • Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
  • Stock up on frozen vegetables for quick and easy cooking in the microwave.
  • Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
  • Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
  • Vary your veggie choices to keep meals interesting.
  • Try crunchy vegetables, raw or lightly steamed.

For the best nutritional value:

  • Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
  • Sauces or seasonings can add calories, saturated fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables.
  • Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
  • Buy canned vegetables labeled “reduced sodium,” “low sodium,” or “no salt added.” If you want to add a little salt it will likely be less than the amount in the regular canned product.

At meals:

  • Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
  • Try a main dish salad for lunch. Go light on the salad dressing.
  • Include a green salad with your dinner every night.
  • Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
  • Include chopped vegetables in pasta sauce or lasagna.
  • Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
  • Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.