The U.S. Department of Agriculture Food Guide Pyramid recommends you eat a minimum of 2 cups of vegetables daily. Vegetables are an important source of fiber, vitamins, minerals and antioxidants -- all of which contribute to a healthy body and help ward off chronic disease. Most vegetables also are low in calories and fat. While fresh vegetables offer numerous benefits, they do have several drawbacks that make them challenging to incorporate into your diet.
Freshness
Consuming fresh vegetables allows you to enjoy their flavor and obtain maximum nutrition; however, you have to plan carefully when purchasing fresh vegetables because they can spoil within a few days. Fresh vegetables do you no good if you end up throwing most of them out. Carrots, cabbage, cauliflower and celery tend to last more than a week in the refrigerator, while potatoes and onions can stay for several weeks in a cool, dry cupboard. If you have the time to stop by a store or market every few days, just pick up a few fresh veggies for two or three meals at a time. If shopping is a weekly or bi-weekly affair, purchase some fresh vegetables as well as frozen and canned options so that you always have some type of vegetable to add to your meals.
Cost and Quality
When in season, fresh vegetables can be a bargain. A farmer's market offers deals on peas in spring, zucchini in summer and pumpkins in the fall. Try to buy veggies out of season, however, and you might pay a hefty price for lesser quality produce at your supermarket. Frozen and canned vegetables are priced the same year-round. The quality of packaged vegetables is consistent, too. Frozen vegetables might be of better quality when your only other options are vegetables grown halfway across the world that were picked early and gassed to hasten ripening during shipping.
Taste
One of the advantages of fresh vegetables is that they have not been adulterated in any way. You can be sure they have no salt, fat, preservatives or sugar added. The disadvantage of this is that they can taste plain and boring, so you might not enjoy eating them. Instead of foregoing vegetables altogether, use healthy seasonings and cooking techniques to enhance their unique flavors. Roasting vegetables such as butternut squash, zucchini, asparagus and eggplant with a touch of olive oil and sea salt brings out their natural sweetness. Top steamed vegetables, such as broccoli or cauliflower, with salsa, Parmesan cheese or fresh, chopped herbs. A simple squeeze of lemon or lime juice can brighten the flavor of plain vegetables as well.
Preparation
Fresh vegetables often require peeling, chopping and seeding, which can be a disadvantage because these efforts take time and knife skills. Instead of giving up on vegetable cookery altogether, focus on vegetables that offer easy options. In fact, the ease of cooking could be considered an advantage of some fresh vegetables. Purchase prewashed bags of fresh spinach and put it in salads or soups. Asparagus needs only a rinsing and a trim of the woody ends before sautéing, roasting or steaming. Fresh broccoli also is easy to trim and steam in the microwave.
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