Increase your veggie IQ
We are never too old to learn new things. Learning new vegetable shopping and preparation skills may help us save money and include more veggies on our plate.By: Luella Morehouse, The Jamestown Sun
Many people do not eat the recommended amount of colorful vegetables, which provide fiber, vitamins and minerals. These ten tips from www.choosemyplate.gov might help.
1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick and easy dish to add to any meal. Steam green beans, carrots or broccoli in a bowl with a small amount of water for a quick side dish.
2. Be ahead of the game. Cut up a batch of bell peppers, carrots or broccoli. Prepackage them to use when time is limited.
3. Choose vegetables rich in color. Brighten your plate with red, orange or dark green vegetables, which are full of vitamins and minerals. Try acorn squash, sweet potatoes or collard greens.
4. Check the freezer aisle. Compare prices. Frozen vegetables are just as nutritious as fresh. Try adding frozen corn, beans or sugar snap peas to your favorite dishes or eat as a side dish.
5. Stock up on veggies. Keep canned tomatoes, kidney beans, garbanzo beans and mushrooms on hand. Compare the sodium content, and look for ones labeled “reduced sodium” or “no salt added.”
6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers or chopped red cabbage.
7. Sip on some vegetable soup. Try tomato, butternut squash or garden vegetable soup. Look for reduced- or low-sodium soups.
8. Eat healthful meals away from home. Order an extra side of vegetables or a side salad.
9. Savor the flavor of seasonal vegetables. Check your local grocery store specials for in-season buys.
10. Try something new. Choose a new vegetable and add it to your menu.
Daily Vegetable Recommendations
* For most kids: 2 to 2 1/2 cups per day
* For most adults: 2 1/2 to 3 cups per day
Sneaking vegetables
into food for kids
My kids do not eat vegetables very well. I read something about chopping up vegetables and sneaking them into food such as spaghetti sauce. Is that a good idea?
Most kids do not eat enough veggies, so finding ways to encourage them to eat more is a good plan. Kids may not notice when finely chopped veggies are added to spaghetti sauce, according to a study. Try these tips, too:
* Add extra vegetables to your favorite casseroles or soups.
* Offer vegetables in their whole form, too, so kids get use to their taste.
* Be a good role model, and enjoy a variety of veggies with your kids.
* Invite your kids into the kitchen to help you prepare vegetables. Your kids are more likely to try foods they helped prepare.
* Consider planting a traditional or container garden. Your Extension Service office can provide you with information about gardening.
Excerpted from “http://www.ag.ndsu.edu/foodwise/newsletters.htm.”
For more information on this topic, contact Luella Morehouse, FNP Education Assistant, NDSU Extension Service Stutsman County, 116 1/2 First Street East, Jamestown, ND, 252-9030, or email luella.morehouse@ ndsu.edu.
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