Five Ways to Love Your Veggies - Making Healthy Choices for Adults Ages 60+
November 10, 2022
"Vegetable" is not a dirty word, although you should make sure to wash the dirt off any fresh produce you are preparing to eat.
Vegetables are a rich source of nutrients. When eaten regularly, vegetables can help you achieve and maintain good health and weight control, while reducing your risk of health problems like heart disease, type two diabetes, some types of cancer, bone loss, and even constipation.
To support your best health, aim for three cups of vegetables every day. For raw leafy greens that are loosely packed, two cups equal a one cup serving.
Here are five smart ways to get your veggies in every day.
- Vary your veggies! Try broccoli, tomatoes, potatoes, green beans, peppers, Brussels sprouts, cauliflower, onions, and carrots, as well as green leafy vegetables such as lettuce and kale, spinach, mustard and collard greens. Mix it up - and keep your budget in check - by including fresh, frozen, and low- or no-sodium canned options, and 100% vegetable juice.
- Do some prep work. you're more likely to eat veggies that are already washed, chopped, and ready to go. It's okay to keep some dip on hand if it helps get the veggies down!
- Mix up your method. You may not like steamed Brussels sprouts, but have you ever tried roasted Brussels sprouts?
- Taste the rainbow. Deeply and brightly colored fruits and vegetables are especially rich in nutrients, so be sure to include red, orange, yellow, green, and even purple.
- Veg-ify the dishes you already love! Add a bag of frozen vegetables to pastas and casseroles, or slip some spinach or kale into your soups, stews or pasta sauces, or even a smoothie.
If you are taking a blood thinner, check in with your doctor about changing your daily intake of dark green vegetables, or other foods high in vitamin K.
Otherwise, starting today, showcase veggies in your meals and snacks. It's a great way to clean up your act!