Tips on Eating Vegetables

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General Advice

  • Buy fresh vegetables during their season because they are cheaper and are more tasty
  • Stock up on frozen vegetables. These are easily and quickly prepared in the microwave
  • Buy vegetables that are easy to prepare: you can make a salad within minutes from lettuce, carrots and cherry tomatoes.Carrot sticks and celery sticks are ideal for quick snacks
  • Use a microwave to quickly cook vegetables (eg, white or sweet potatoes)
  • Vary your veggie choices to keep meals interesting
  • Opt for crunchy, raw or lightly steamed vegetables

Getting the best nutritional value

  • Select vegetables with more potassium: sweet potatoes, white potatoes, white beans, tomato products (tomato sauce, tomato sauce), soy, lima beans, pumpkin, spinach, lentil, beans and peas
  • Dressings or spices can add calories, fat and sodium to vegetables
  • Use fresh ingredients when cooking to reduce sodium intake. Most sodium in food comes from processed products
  • Buy the canned vegetables labeled “no salt”. The amount of salt you add is probably smaller than canned

During meals

  • Serve a vegetable food as a main dish, sauté or vegetable soup. Then add other foods to complement it
  • For lunch, prepare a salad as a main course. Go light on salad dressing
  • Dinner should include a green salad every night
  • Shred carrots or zucchini (green squash) to the beef, stews, etc.
  • Include chopped vegetables in pasta sauce or lasagna
  • Order a vegetarian pizza with garnish mushrooms, bell pepper, onion and ask for more vegetables
  • Add vegetables (tomatoes, mushrooms, peppers, onions) to fast food

Ideas for extra flavor

  • Some vegetables are better tasting when mixed. Prepare a low-fat salad with raw broccoli, red and green peppers, celery sticks or cauliflower
  • Add color to your salad with carrots, shredded red cabbage or spinach leaves. Try to buy vegetables during their season throughout the year for variety
  • You can add cooked dry beans or peas to the flavorful mixed dishes such as chili or minestrone soup
  • Decorate plates with vegetables
  • Keep a bowl with chopped vegetables in a container in the refrigerator shelf Are traditional carrots and celery, you can store broccoli, cucumbers, or pepper pieces

Tips on vegetables consumption in children

  • Set a good example for children by eating vegetables on meals or snacks.
  • Let children decide on the dinner vegetables or salad
  • Depending on age, children can help you shop for vegetables, or with cleaning, peeling, and even cutting vegetables, if he is old enough and you consider it safe
  • While shopping, allow children to pick a new vegetable to try at home
  • Use cut-up vegetables for snacks between meals
  • Children often prefer foods served separately. So, try serving separately rather than mixed vegetables

Take care of your health

  • Wash vegetables before preparing or eating them. Rub vegetables under running water to remove dirt and bacteria. After washing, dry vegetables
  • Keep raw meat separate from vegetables during buying, preparing, or storing



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