* 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
* 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 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 sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans,
lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
* Less sodiumSauces or seasonings can add
calories, fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for 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 no salt added.If
you want to add a little salt it will likely be less than the amount in the regular canned product.
vegetables more appealing
* Many vegetables taste great
with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
* Add color to saladAdd color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season
vegetables for variety through the year.
* Include cooked dry beans or peas in flavorful mixed dishes, such as chili
or minestrone soup.
* Decorate plates or serving dishes with vegetable slices.
* Keep a bowl of cut-up vegetables
in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider broccoli florettes,
cucumber slices, or red or green pepper strips.
Tips to help you eat
* 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.
carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
* Include chopped vegetables in pasta sauce
* Vegetarian pizzaOrder 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.
* Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green
peppers, and onions.
* Wash vegetables before preparing or eating
them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry after
* Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.
Vegetable tips for children
* Set a good example for children
by eating vegetables with meals and as snacks.
* Let children decide on the dinner vegetables or what goes into salads.
* Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
* Allow children
to pick a new vegetable to try while shopping.
* Use cut-up vegetables as part of afternoon snacks.
often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.