8 Tips To Tdd More Vegetables To Your Day

Eating vegetables is important because they provide vitamins and minerals, and are essential for good digestion and overall health.

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 farmer’s market.

Choose vegetables rich in a variety of colors, and try something new!

• You never know what you may like. Choose a new vegetable – try it raw or lightly steamed. Brighten your plate with vegetables that are red, orange, or dark green. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens.

Make your garden salad glow with color

• Brighten your salad by using colorful vegetables and a variety of salad greens; try adding black beans, sliced red, yellow or orange bell peppers, radishes, red cabbage, or watercress. Your salad will look and taste great!

Discover fast ways to cook

• Cook fresh or frozen vegetables in the microwave for a quick and easy dish to add to any meal. You can steam green beans, carrots, or broccoli in a bowl with a small amount of water for a quick side dish.

Be ahead of the game

• Cut up bell peppers, carrots, or broccoli and pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.

Stock up on veggies

• Frozen vegetables provide many of the same nutrients as fresh vegetables when fresh are not available. You can also keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”

Sip on some vegetable soup

• Heat it and eat it. Try tomato, butternut squash, or vegetable soup. Look for reduced or low-sodium soups.

While you are 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 the typical fried side dish.

www.ChooseMyPlate.gov for more information. DG TipSheet No. 2

contributed by Joyce Simones, RN