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Why is it important to eat vegetables?: Agriculture : Nigerialog.com - Nigeria's Premier Online Forum (179 views)

Why is it important to eat vegetables?

By alagbe003 (M)August 16, 2016, 03:47:38 PM
Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
 
Nutrients
grocery bags filled with fruits and vegetables image

    Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
    Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
     

Health benefits

    Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
    Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.


Re: Why is it important to eat vegetables?

By alagbe003 (M)August 16, 2016, 03:50:37 PM

Tips to help you eat vegetables
 
In general:Carrots Image

    Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
    Stock up on frozen vegetables for quick and easy cooking in the microwave.
    Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
    Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
    Vary your veggie choices to keep meals interesting.
    Try crunchy vegetables, raw or lightly steamed.
     

For the best nutritional value:

    Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    Sauces or seasonings can add calories, saturated fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables.
    Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
    Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added." If you want to add a little salt it will likely be less than the amount in the regular canned product.
     

At meals:

    Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
    Try a main dish salad for lunch. Go light on the salad dressing.
    Include a green salad with your dinner every night.
    Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
    Include chopped vegetables in pasta sauce or lasagna.
    Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
    Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
    Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
     

Make vegetables more appealing:

    Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
    Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
    Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
    Decorate plates or serving dishes with vegetable slices.
    Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices.
     

Vegetable tips for children:

    Set a good example for children by eating vegetables with meals and as snacks.
    Let children decide on the dinner vegetables or what goes into salads.
    Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
    Allow children to pick a new vegetable to try while shopping.
    Use cut-up vegetables as part of afternoon snacks.
    Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.
     

Keep it safe:

    Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
    Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.



Re: Why is it important to eat vegetables?

By alagbe003 (M)August 16, 2016, 03:52:01 PM
What foods are in the Vegetable Group?
 
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
 
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
 
How many vegetables are needed?
 
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.


Re: Why is it important to eat vegetables?

By alagbe003 (M)August 16, 2016, 03:53:29 PM


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