Eating Fruits and Vegetables

Vegetables

For some of us, summertime just wouldn't be the same without fresh produce. Maybe you garden or take trips to a local farmers market. Even your grocery store may have more fruits and vegetables in the summer. With vegetables, you and your family are getting delicious food and, nutritionally, you are getting many of the nutrients needed for good health vitamins, minerals, and dietary fiber.

Like fruits, vegetables are available not only fresh, but frozen, canned, dried, and as juice. You can eat them raw, steamed, boiled, stir-fried, grilled, microwaved, or baked. Aim for 3 to 5 servings of vegetables a day. (Check page 4 to see how many you need.) Here are some ways you can jazz up vegetables to make them even more flavorful... to help you eat the servings you need.

Spice it!

Top corn or black beans with salsa or a dash of hot sauce.
Add garlic to mashed potatoes.
Add a dash of nutmeg to spinach dishes.

Slice it!

Add cooked, chopped onions to cooked peas.
Add sliced or diced vegetables to meatloaf, stews, or scrambled eggs.
Make a grated carrot salad.

Mix it!

Cook zucchini and stewed tomatoes together.
Mix green beans, Italian dressing, and almonds together.
Stirfry broccoli with chicken or beef.

Zap it!

Microwave broccoli and sprinkle on Parmesan cheese.
Microwave a sweet potato with ground cloves or cinnamon on top.
Heat frozen mixed vegetables for a last-minute side dish.