Eating Guide on Healthy Vegetables

Eating Guide on Healthy Vegetables

 Learn to love your greens (healthy vegetables), one bite at a time.

If you are passionate about your health and the way your family eats, increase your intake of healthy vegetables.

Most people’s knowledge of vegetables only extends to cucumber, lettuce, peas, corn, potatoes and green beans to name a few. However, healthy vegetables are not only limited to these few boring choices. The variety of healthy vegetables is endless. If all of them are listed here, you will probably fall asleep part way through reading it. With the variety of choices and health benefits, it is worth it to reform your vegetable eating habits.

In fact, healthy vegetables are a delicious way to complete a filling meal. As it takes time and practice, is it best to start slow. Here is how you do it: try two new healthy vegetables a week, and their variation. You might not like your selections immediately. If you don’t like it after a couple of trials, then drop it. There are just so many healthy vegetables to choose from so do not force yourself to eat what you don’t like. Once you have found what you like or acceptable to you, make a note. Soon your notes will become a list.

Here are a few healthy vegetables ideas that might work for you. They are loaded with iron, zinc, calcium, magnesium, potassium, dietary fiber, folic acid and vitamins A, C, E, and K:

Broccoli – This miracle food packs the most nutritional punch of any vegetable! Broccoli’s nutrients include vitamin C, A, folic acid, calcium and dietary fiber. Broccoli goes fine in any salad or as a healthy, filling snack. Another delicious way to enjoy broccoli is preparing broccoli soup.

Bell peppers – They are packed with dozens of heart-healthy nutrients like lycopene and folic acid. In addition, they are rich in vitamin C and have a broad range of antioxidants. Bell peppers are a versatile choice and add a lot of flavor to salads, fajitas, quesadillas or burgers. Bell peppers come in various colors. These healthy vegetables can be use to garnish your food.

Carrots – They are perhaps best known for their rich supply of the antioxidant nutrient beta-carotene and vitamin A. Raw or cooked, they make a great stand-alone snack. Carrots can also be grated into lasagna, shredded on salads or steamed as a side.

Greens – They are leafy healthy vegetables. Greens are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, carotenoids, lutein, folic acid, magnesium and vitamin K. We all love fresh spring greens, spinach and kale for salads, sandwiches or even a smoothie!

Green beans – The strong carotenoid and flavonoid content of green beans also appears to give this vegetable some unique anti-inflammatory benefits. These healthy vegetables are simple to prepare. Snap the ends and steam for a dinner side or add to vegetable stew.

Mushrooms – They are low in calories, cholesterol free, fat free, have very low levels of sugar and salt, high in dietary fiber, and is a good source of several vitamins and minerals. The boring white mushrooms aren’t great. Pick the Portobello mushrooms and you have a versatile ingredient that can be incorporated in a lot of recipes. The common varieties of mushrooms are chanterelle, oyster, shiitake, porcini, shimeji and reishi.

Red-skin potatoes - They contain significant amounts of essential vitamins and dietary minerals such as vitamin B6, C, niacin, potassium and magnesium. Try quartered red skins in a little olive oil with kosher salt and cracked black peppers. Bake at 400 degrees Celsius for about 30 minutes. You won’t miss baked potatoes or French fries!

Snap peas – They contain vitamin A, C, K, folic acid and dietary fiber. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, selenium, and manganese. A handful of these tossed on a salad or with whole grain pasta and shrimp adds color and a delicious crunch.

Sweet potatoes – They are rich in complex carbohydrates, dietary fiber, beta-carotene, vitamin C, vitamin B6, manganese and potassium. Bake these for a more nutritious side dish. The natural flavors and moisture don’t require extra toppings.

Tomatoes – You will love the juicy and sweet tomatoes. They are low-calorie, low-fat, very low in sodium, high in vitamin A, high in Vitamin C and cholesterol free. Try tomatoes sauté. Use fresh tomatoes as main ingredient, and then add corn and tarragon. You can replace tarragon with any of your favorite herbs. Mix well and serve.

Zucchini and squash – Zucchini contains almost all of the B vitamins. Zucchini is also an excellent source of vitamin A, C, E and K. Squash is a good source of anti-inflammatory nutrients like vitamin C and beta-carotene. Squash is also rich in potassium, magnesium and fiber. Sautee or grill these healthy vegetables for about five minutes so they don’t wilt. Another option is to shred them into lasagna, pasta or pizza.

 

I hope this eating guide on healthy vegetables will encourage you to consume more veggies in the future.