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Add More Veggies into Your Diet for National Nutrition Month®

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UPDATED: 3.13.14

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salad_14We are always being told to eat more vegetables. This is because vegetables have many benefits for our health. Vegetables contain essential vitamins and minerals, as well as being high in fiber and low in carbohydrates.  Eating more vegetables is a great way to help control your carbohydrate and caloric intake, while still satisfying your hunger1.

The best options for veggies are non-starchy fresh, frozen, or canned vegetable without added sodium, fat, or sugar1. Some examples of non-starchy vegetables are broccoli, cabbage, greens, carrots, cauliflower, peppers, squash, and asparagus. If you prefer canned vegetables, try to find cans that say “no sodium” or “no salt added”.

 Try out the following tips for adding more non-starchy vegetables into your diet:

  • Try to fill half of your plate with veggies.
  • Keep chopped veggies in a visible location in the refrigerator to be easily added to salads, made into side dishes, or to snack on between meals. You can also take chopped veggies and roast them in the oven with a little bit of olive or canola oil and salt and pepper.
  • Add shredded or chopped veggies like summer squash, carrots, mushrooms, broccoli or peppers to pasta sauces, rice, or other dishes.
  • Buy frozen veggies to make quick stir-fry or side dishes.
  • Try making vegetables on the grill for a different flavor. Any easy way to do this is to chop veggies into large chunks and put them onto skewers for veggie kabobs.
  • Try pre-cut, pre-washed bagged salad for an easy vegetable addition to lunch or dinner.
  • Use hollowed out bell peppers as bowls for soup or chili and make sure to eat the bowl!
  • Try adding greens like collards or kale your to your soup in the last few minutes of cooking. You can also try this with shredded carrots and cabbage.

 

Written By: Rebecca Honaker, BA

References:

  1. Non-starchy vegetables. American Diabetes Association. Accessed: 3/13/14.