Beef Up Your Veggies   

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, also.

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 nutrition experts.

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 and potassium.

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.

Happy reading,

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