Vegetables are nutritious, delicious and colorful. They naturally are low in sodium, fat, and calories however they are packed with vitamins, minerals , and dietary fiber.There is no cholesterol in vegetables. You can replace higher-calorie and/or fat-laden foods by increasing your intake of vegetables.

Vitamins C and A are plentiful in vegetables. Vitamin A can be found in the following vegetables such as sweet potatoes, carrots as well as the green leafy vegetables. Vitamin C is found in tomatoes, whole food veggie greens vitamins  peppers and potatoes. Other vitamins found in the vegetables are Niacin, folic aid, vitamin B-6, thiamine calcium, potassium , and fiber. In the event of overcooking, vegetables may begin to lose appearance, crispness and color as well as other nutrients. The three R’s of vegetable cooking will ensure you get the maximum nutrition from your veggies.

Reducing the quantity of water used.

Reduce the time for cooking.

Limit the amount of cutting, shredding and paring that is done to expose the surface.

Vegetables provide many benefits. They lower cholesterol, prevent heart disease as well as other diseases, aid in digestion and keep your stomach fuller for longer durations of time. Since vegetables are incredibly filling, they are great for losing weight while you still having plenty of food.

Tricky ways to include vegetables in your Diet

Add peas or broccoli heads to macaroni and cheese although they’re visible, most people don’t mind having them added

Use your food processor make meatballs and spaghetti.

Pizza can be prepared similarly. Simply blend the vegetables into the sauce

You can make mashed potatoes even more delicious by adding cooked cauliflower

In your dishes you can make use of vegetable broth instead of chicken or beef broth.

Make use of vegetable broth when cooking rice, pasta, and even potatoes in place of water.

Baked goods like bread, muffins or brownies can be enhanced by adding zucchini.

In cake batters, apple sauce may be used in place of oil.

The pumpkin is both a fruit and vegetable and dessert.

Casseroles containing meat and whole wheat pasta as well as brown rice are easy to prepare with chopped vegetables that are added to them

The most popular is the soup of broccoli and chicken with cheese and mushrooms

A balanced, healthy diet should incorporate vegetables. The nutrients, vitamins and fiber they give are invaluable. Supplements are available, but do not offer the same nutritional value that eating the actual vegetables does. However, vegetables can be found in many food items, it is not necessary for all vegetables to be. Both adults and children should learn that vegetables can be nutritious and delicious.

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