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* The presence of many vitamins and other chemicals in it, supply the body with nutrients necessary to boost energy production within the muscle cells.
* Many vegetables, such as Broccoli, Green pepper and Spinach, are also good sources of antioxidants. This is the substance that slows down oxidation, which is a natural process that leads to cell and tissue damage.
* Don't limit yourself to familiar favorites only. Try some unusable vegetables such as Jicama, Kohlrabi, Okra, or Water-cress. You may discover new favorites that will add both interest and health benefits to your diet.
* Bruises and nicks can attract molds, which can lead to spoilage of an entire bag of vegetables.
* If you choose canned vegetables, look for those without added salt.
* There is a considerable amount of nutrients stored in the peels of some vegetables, especially, the potatoes.
* You can prepare your vegetables by steaming, stir-frying, or micro-waving.
* Avoid long exposure to higher temperatures to avoid loss of the nutrients.
* While cooking your vegetables, use as little water as possible and reserve any remnant of the water after cooking, to be added to your soups and stews.
* Frozen vegetables are low in sodium and sometimes, offer more nutrients than do less- than-peak condition fresh vegetables processed quickly after picking.
* Any reduction in sodium intake will help lose water weight and if we eat more vegetables, our sodium intake naturally lowers.
EASY WAY TO INCOPORATE MORE VEGETABLE INTO YOUR DIET:
1) Choose a wide variety of salad greens, including arugula, chicory, collard, dandelion greens, kale, mustard green, spinach and watercress.
2) Look for pasta, made with vegetables, such as spinach or beets.
3) Stir-fry vegetables with tofu or just a small portion of poultry, sea-foods, or meat.
4) Order a vegetarian pizza instead of a meat-based pizza.
5) Use vegetables as a base for, or as added ingredients in place of cream or whole milk.
6) Enrich or thicken soups and sauces with cooked and pureed vegetables in place of cream or whole milk.
7) Add grated raw carrot to lean ground beef or turkey when making meat loaf or meat balls.
8) Add chopped vegetables to your spaghetti sauce.
9) Enjoy vegetables as snacks by keeping them ready to eat in the refrigerator.
10) Try some unusual vegetables such as jicana, kohlrabi, okra, or water cress. You may discover new favorites that add both interest and healthy benefits to your diet.
