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Eating lots of vegetables is good for health. Increasing green vegetables in the diet is a must for most people because vegetables provide many essential nutrients for the body. Adding vegetables to the diet has a very good weight loss effect because most vegetables contain very few calories and natural fats, no cholesterol.1. How to always have green vegetables available in the daily diet?
Buy fresh seasonal vegetables for a good taste at a lower price. Store and preserve frozen vegetables so they can be prepared and cooked quickly and easily in the microwave. Buy vegetables that are easy to prepare such as lettuce, carrots, tomatoes, celery, grapes, etc. They can make a salad in minutes. Always change the vegetables to make the meal more delicious. Try a variety of ways to prepare vegetables from eating them raw or steamed.
2. How to keep the best nutritional value of green vegetables in the diet?
các loại rau có hàm lượng kali cao tốt cho sức khỏe
Eat more high-potassium vegetables like potatoes, sweet potatoes, turnip greens, spinach, tomatoes, white beans, soybeans, lima beans, kidney beans, lentils. Carefully read the product information of any sauces or condiments that are prepared and sold in the supermarket to go with vegetables. Use fresh vegetables because of their lower sodium content, or when buying vegetables at the supermarket, pay attention to choose canned vegetables labeled "no added salt".
3. How to enhance and add vegetables to the diet in each meal?
All meals: Plan and menu for several meals of the day or week with a main dish of vegetables such as sautéed vegetables or soup. Breakfast: Meatloaf, scones, lasagna, spaghetti with carrots, minced zucchini. Lunch: Prepare the main dish is salad. Dinner: Increase green vegetables at dinner. Snack: Vegetable pizza with mushrooms, green peppers, and onions is a great way to add vegetables to your diet. Soups: Soups and stews are made with cooked, pureed vegetables like potatoes for added flavor and nutrients. Barbecue party: Serve grilled meat with grilled vegetables such as tomatoes, mushrooms, green peppers and onions.
4. Eating a lot of vegetables is good for health. So how to make vegetables more attractive in meals?
Ăn rau nhiều tốt cho sức khỏe
Make low-fat dressings for dipping vegetables or with salads of raw broccoli, red and green peppers, celery or cauliflower. Use a variety of seasonal vegetables to add color to your salad, like young carrots, shredded red cabbage, or spinach leaves. Adding beans or peas to soups will enhance the flavor of the dish. Using vegetables to decorate dishes is also a way to increase green vegetables in the diet. Always keep a box of vegetables like carrots, celery, green pepper, cucumber, broccoli, etc. that have been chopped in the fridge with the inside visible.
5. Tips to increase green vegetables in your child's diet
Parents and children eat a variety of vegetables in both main meals and snacks. Let your child decide what vegetables to use for dinner or salad. Depending on the age, children can buy, wash vegetables, cut vegetables. Allow your child to choose a new vegetable he has never eaten before when he goes to the market or supermarket. This is a way to help children know that vegetables play an important role in every meal and that eating plenty of vegetables is good for health. Give your child an afternoon snack of chopped fruit and vegetables. Offer your child vegetables separately from each other to help them get a taste of what each one tastes like.
6. Green vegetables in the diet should be kept and stored safely
Bạn nên rửa sạch rau với nước trước khi chế biến hoặc ăn rau khi mua ở chợ hoặc siêu thị
After buying vegetables from the market or supermarket, you should wash vegetables with water or vegetable washing solution before processing or eating. Put the vegetables under clean running water and rub the vegetables vigorously with your hands to remove dirt and microorganisms. Then let dry or wipe with a dry cloth. When buying or preparing or storing vegetables in the refrigerator, always keep vegetables separate in boxes and bags separate from raw meat, poultry, and seafood. Adding vegetables to your diet should remember to eat a variety of different vegetables because each provides different nutrients and vitamins. Changing the variety of green vegetables in the diet is a way to eat more vegetables, meals also become more delicious and interesting with a variety of vegetables of different colors.
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Article references source: choosemyplate.gov, ag.ndsu.edu
