Best
way to cook vegetables
Over-cooking
can rob vegetables of vitamins and minerals, flavor and texture.
Adding high-calorie sauces or using high-fat cooking methods,
 such
as frying potatoes, also can sabotage the health benefits
vegetables offer. When well-scrubbed with a vegetable brush,
many vegetables can be eaten raw. Many also are good candidates
for light steaming, stir- frying or micro waving.
Quick
cooking with a minimal amount of water preserves vitamins
and minerals. Adding only one teaspoon of water when micro
waving two servings of broccoli. Microwaves vary, so it's
best to follow manufacturer's instructions.
If
eating three to five servings of vegetables a day is recommended,
what constitutes a serving?
'Standard' serving sizes usually are much less intimidating
than the super-size portions currently being served in restaurants.
Use measuring cups to learn to gauge serving sizes :-
- Chopped,
raw, non-leafy vegetables, like chopped broccoli - ½
cup;
- Raw,
leafy vegetables, like lettuce or spinach - one cup;
- Cooked,
fresh frozen or canned vegetables - ½ cup;
- Baked
potato - one small potato; and
- Vegetable
juice - 3/4 cup.
Choosing
vegetables over vegetable juice can be preferable because
the vegetables offer fiber that is important to elimination.
Vegetable juices are, however, healthy and refreshing. Use
them to supplement vegetables in the diet, rather than replace
them
To
encourage children to eat more vegetables
Children are naturally attracted to colorful vegetables, but
do pick-up on others' dislikes. Offer a variety of vegetables,
but don't call attention to them.
Serve raw or lightly steamed vegetables with a low-calorie
dip - most children like dipping.
- Puree
(or finely chop) veggies and add to soup and sauces;
- Add
chopped peppers or tomatoes to a pizza topping or burrito.
- Liven
up a hamburger with lettuce, tomato and a pickle.
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