Get more vegetables in your diet Get more vegetables in your diet

The nutrients found in vegetables are often not found in other foods.

In addition to being low in calories and fat, vegetables are highly beneficial to our health due to the amount of nutrients they provide. The World Health Organization (WHO) recommends consuming more than 400 grams of fruits and vegetables a day, which “help improve overall health and reduce the risk of having some non-communicable diseases.”

The United States nutrition program, Choose My Plate, shares the following tips to make it easier to include vegetables in your everyday diet:

  • One of the best the methods for cooking vegetables is to use a microwave, both because of how fast they can be cooked and because of their ability for their properties to be preserved.
  • Keeping some vegetables on hand to cook with is a good tactic for when you are short on time. Cut up vegetables that you can easily roast, sauté or cook such as peppers, carrots and broccoli. Mix them together and refrigerate them for future use.
  • Canned vegetables such as corn, mushrooms, pinto beans, garbanzo beans or tomatoes are also good options to complement your main dishes with. They can either be mixed with other ingredients or added as a salad option. When purchasing them, check the labels and opt for those that say they have reduced sodium, are low in sodium or have no added salt.
  • Another way to get your vegetables is in soups. Try cooking them yourself. While they hydrate you with water as their main ingredient, they also preserve the majority of the nutrients of the vegetables and foods that are in them. According to the Madrid Dietitian and Nutritionist Association, soups are perfect for people that do not get the level of nutrients their bodies need.