Beef Up Your Veggies
Knowing your colors may not help you eat more
vegetables, but it can help you pick those that pack
a bigger nutritional punch.
If you go for the dark green vegetables versus the
light green ones, there is usually more vitamin A,
iron and vitamin C. Look for orange vegetables,
Eating those vegetables, plus others, should be your
goal. Reports say most of us eat only half of the
three to five daily servings recommended by
Not all vegetables were created equal. Starting with
salads, consider these simple substitutions:
1. Switch from iceberg to darker-green Romaine
lettuce. It has twice the fiber-which can lower your
risk of breast and colon cancer - and five times as
much vitamins A and C.
2. Spoon green peas onto your salad plate instead of
chopped celery. Peas are fiber-rich, delivering 8
grams per 1-cup serving. They provide seven times
more vitamin A and double the vitamin C of celery.
3. Replace lettuce with broccoli or spinach.
Broccoli is a hot vegetable right now. It has lots
of vitamins A and C, beta-carotene, fiber, calcium
4. Despise the taste of broccoli? Try cabbage or
cauliflower, whose flavors aren't as strong. They
also contain vitamin C. Or go with spinach, an
excellent source of folate and vitamins A and E.
5. Mushrooms have fiber and potassium, are low in
calories and free of fat, cholesterol and,
unfortunately, vitamin A. You can do better by
tossing carrots, with their abundant vitamin and
fiber, into your bowl.