Hate veggies? Do you stay away from all things green?
This is a mistake. If you routinely shun salads, pass up the peas, and banish broccoli from your plate, you’ve denied your body fiber, folic acid, and antioxidants that help guard against heart disease, diabetes, cancer, memory loss, and stroke. Chances are good that you’ve filled your plate instead with extra potatoes, bread, or rice and , as a result, may have put on extra pounds and elevated your risk for a prediabetic condition called insulin resistance, too.
Finding vegetables that you like – or new ways to prepare and serve the ones you’ve been avoiding – can lower your blood pressure, decrease levels of “bad” LDL cholesterol, smooth out your blood sugar, improve your digestion, and perhaps even lower your risk for lung cancer. Several well-designed studies show benefits in as little as four weeks. Every serving of veggies you add to your day cuts your heart disease by 4 percent (or more) and your stroke risk by 3 to 5 percent.
The benefits of adding vegetables to your diet are immeasurable, but some of the biggest ones include: Better digestion, strong bones, and a lower risk for heart attack, high blood pressure, stroke, and some cancers. But that’s not all: You may end up with fewer wrinkles! That sounds great to me!
Here are to helpfully tips to help get in your daily dose of veggies:
Start with “nibble” vegetables. The easiest way to reintroduce yourself to vegetables is to munch on pleasant, crunchy raw choices like cucumbers, carrots, celery, and tomatoes. Getting into that habit will make it easier to move on to cooked vegetables.
Have a salad at every lunch and dinner. It’s hard to not like crunchy lettuce with a tasty dressing. Start each meal with a salad, and you’ll not only greatly increase your vegetable intake but also lower your appetite for the rest of the meal.
Put more vegetables into your stews, soups and casseroles. Just like tips used to get children to eat their vegetables, sometime adults need the same strategies! There is no reason that your world-famous chili can’t be bolstered with diced carrots, celery, peppers, onions, and even green beans. Be creative!
Add a little fat. Ready to start preparing veggie side dishes? A dab of olive oil, a teaspoon of margarine, or a sprinkle of Parmesan brightens the flavor of cooked broccoli, spinach, green beans, squash, and other vegetables. Fat boosts absorption of nutrients, too.
Sip your veggies. Low-sodium tomato juice or vegetable juice counts as a vegetable serving too.
Double the lettuce and tomato on your sandwich. And use a dark green lettuce, such as romaine, or switch to baby spinach for an extra-nutritious punch.
Buy Pre-sliced. No time to chop? Pre-cut carrots, broccoli, cauliflower, green beans, and more are waiting for you in the produce section of your supermarket. So is shredded cabbage. Take advantage – let someone else be your sous chef! Just microwave, steam or saute.
I personally am going to start trying to have a salad with every lunch and dinner. I think this sound like a great tip for me and one that I can implement right away! Good luck with your new adventure into vegetables!
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