From the USDA Five A Day campaign to the food pyramid on the side of your cereal box, vegetables pop up regularly in reference to eating well. Everyone from the United States Department of Agriculture to your significant other and your health food savvy aunt will tell you to eat vegetables more often. It's for good reason--vegetables provide a great low fat source of fiber, vitamins and nutrients. They are a "low calorie, high density" food, meaning they fill you up without too many calories. They are found in such a large variety of shapes, textures, colors and flavors that only boring people will get bored thinking up new ways to dish them out.
What to Look for
Familiarize yourself with seasonal produce selections in your area. Look for produce that has been farmed locally. This means it has traveled a shorter distance to reach the shelf and is almost guaranteed to be fresher than produce from far away. Buy organic as often as possible, as it is difficult and dangerous for your body to process the pesticides and growth hormones sprayed on non-organic produce. Scout out a variety of colors in your produce selection, as different colors signify the presence of different nutrients. Deep purple, blue and red vegetables are usually high in Vitamin C and potassium. Leafy, dark green vegetables are a typically a good source of lutein, an antioxidant that promotes healthy vision. Yellow and orange hued vegetables are a good source of beta carotene, which helps the human body form vitamin A and promotes healthy vision and brain function. Lastly, never be afraid to try new things.
Common Pitfalls
Shop at a farmers markets whenever you can for a maximum selection of fresh, local, seasonal vegetables. Don't cook vegetables for too long. When vegetables are heated, they begin lose their nutritional value. Also, don't fry vegetables too often. Healthy nutrients will change their chemical formations as they bond to the oil, subtracting from the health benefits while adding to the fat content. Don't peel the skins off vegetables too often either, as the skin represents a dense concentration of vitamins and nutrients. Remember to pair vegetables with a healthy amount of whole grains and a good low fat source of protein for a well-rounded meal.
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