If you think back to the food pyramid, you'll remember learning that we are supposed to eat 3-5 servings of vegetables and 2-4 servings of fruit per day. The food pyramid has changed a bit since I was in school, but that number has pretty much stayed the same. Now, for a person eating 2000 calories a day, the USDA recommends 5 servings of vegetables and 4 servings of fruit. Nine servings of fruit and vegetables sounds like a lot, and it can be hard to know how to incorporate that many vegetables into your meal. But how much is one serving of vegetables? According to the USDA, one serving is half a cup of cooked or raw vegetables or fruit or one cup of raw leafy vegetables (spinach, cabbage, lettuce, etc.) So if you are not used to eating that many fruits or vegetables a day, how can you start?
One thing you can do is eat them as a snack. Instead of opening up a bag of Doritos while watching a movie, snack on fruits or vegetables. There are plenty of simple yet delicious ways you can serve vegetables and fruits to make sure you reach nine a day. Continue reading for some ideas.
Plain Ol' Carrot Sticks
Aside from numerous health benefits, carrots are sweet and refreshing. If you get carrot sticks or baby carrots, they are the perfect snacking size.
Why Carrots?
Carrots are one of the top five most nutritious vegetables. Eating carrots could help protect against cancer and cardiovascular disease. Carrots also help vision (especially night vision) and could lower blood sugar.
Vegetables and Hummus
Hummus is a dip or spread made out of chickpeas that is popular in the Middle East. It is quite healthy, and can be made with different flavors such as spicy jalapeno or garlic. Dip baby carrots, broccoli, or cauliflower in hummus for a light, savory snack.
Why Broccoli?
Broccoli is the number one most nutritious vegetable you can eat. It is loaded with vitamins, minerals and fiber, and contains very few calories. Eating broccoli can help protect against cancer and heart disease. It also promotes strong bones and strengthens the immune system.
Why Cauliflower?
Cauliflower is also very nutritious. Its flavor is a bit milder than broccoli, so those who don't like broccoli should give cauliflower a try. Research has shown that eating cauliflower could possibly help protect against several different kinds of cancer.Vegetables and Salsa
I know this one sounds a little strange, but if you have a favorite salsa, try eating it with vegetables instead of fried tortilla chips. You can use broccoli, cauliflower, carrots, or your favorite vegetable. The tomato in the salsa also counts as a vegetable. Try it.
Celery and Peanut Butter
This is a good way to get kids to eat vegetables. Cut up celery into four inch pieces, then spread peanut butter on them and add raisins on top. Be careful about what kind of peanut butter you buy though. Most brands have extra sugar and hydrogenated oils added to them, so make sure you read the ingredients before buying a jar.
Why Celery?
You may have heard the myth that celery is mostly water, so when you eat celery you burn more calories digesting it than are actually in the celery. This myth is untrue, and you shouldn't be fooled into thinking that a.) eating celery is negative calories or b.) celery is a worthless vegetable. It is actually packed with nutrients. Eating celery can help prevent cancer. Also, studies have shown that celery can help lower cholesterol and blood pressure.Sweet Potato Oven Fries
You can add whatever spice you'd like to change the flavor of these fries. They taste good with paprika, chili powder, or cinnamon. Most of the fiber found in potatoes is in the skin, so do not peel them. Also, try them plain before you dip them in ketchup. Ketchup has a surprisingly high amount of sugar and can undo the benefits of eating a would-be healthy snack.
1. Preheat your oven to 400 degrees.
2. Cut a sweet potato into thin fry-shaped pieces3. Put the fries into a ziplock bag with 1/2 tbs of olive oil 1/4 tsp of salt and 1/4 tsp pepper
4. Shake to coat
5. Bake for about 30 minutes, flipping the potatoes after 15 minutes
Why Sweet Potatoes?
Despite their sugary flavor, sweet potatoes are more nutritious than regular potatoes. They are full of vitamins, fiber and antioxidants. Sweet potatoes come in many shapes and colors. Vegetables you find at the grocery store called "yams" are usually sweet potatoes. Both pictures above depict sweet potatoes.Popcorn Cauliflower
This is probably the most delicious way to eat a vegetable. Roasting cauliflower caramelizes it, making it crunchy and sweet. You need:
1 head of cauliflower
2 tbs olive oil
1/4 tsp salt
Directions:
1. Preheat oven to 400 degrees
2. Cut cauliflower into golf ball-sized florets
3. Place in a bowl and toss with oil and salt
4. Spread cauliflower onto a baking sheet and bake for 60 minutes, flipping every 15 minutes
To find out more about health benefits of different vegetables visit http://whfoods.org/
Sources:
USDA
World's Healthiest Foods
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