What is the serving size of vegetables?

Why do we have such a dislike for vegetables?

Why do some people enjoy vegetables, whereas other people hate them? It’s possible that genetics plays a part. Some people who don’t like cruciferous vegetables (e.g. people who don’t like broccoli, cauliflower, and brussels swiss (i.e. cabbage) are more sensitive to PROP (a bitter taste component). It also is possible that you weren’t brought in a household that ate vegetables, and therefore you didn’t develop a liking for the vegetables. A few of us do not like the texture of vegetables. Whatever the reason may be, most people do not eat enough vegetables to maintain good health.

Vegetables provide many nutrients

Vegetables are loaded with nutrients such as vitamins,vegan greens vitamins  minerals (including potassium, calcium and magnesium, iron,), fiber, and phytochemicals that fight disease and antioxidants. They are able to improve the health of your gastrointestinal tract, lower cholesterol, and reduce the risk of developing conditions like cancer or heart disease. In addition, vegetables aide in weight loss because they will help you feel fuller without the calories.

What is the serving size of vegetables?

A half-cup of cooked raw or pureed vegetables, including tomato sauce as well as vegetable soup one cup of fresh leafy leaves, or four to six ounces juice is considered serving.

Strategies to increase your intake of veggies

1. Keep your mind open! You can learn how to enjoy vegetables.

2. Try to sneak them into your favorite dishes. Incorporate shredded carrots into meatloaf or zucchini slices into lasagna. Add veggies to your slice of pizza. Add some chopped onions and carrots to your soup. The soup can be made more appealing by puréeing the vegetables in order to disguise the small pieces.

3. Try a new cooking method. Try grilling or roasting vegetables instead of boiling. These cooking methods can change the texture and impart more flavor. I love asparagus cooked in olive oil but not as much as steamed asparagus. Similar to eggplant.

4. If you don’t like cooked vegetables, you can try raw vegetables. It can alter the texture. Sometimes, the texture issue is more significant than the displeasure.

5. Include different vegetables in salads (red pepper, chopped grape tomatoes, carrots chopped steamed broccoli). Make sure to choose a darker green leaf or spinach as your base for a higher nutritional value.

6. To disguise vegetables, add interesting sauces. Here are some recipes to test:

Teriyaki sauce, olive oil, and a pinch of parmesan cheese are all you need. You might like hot and spicy dishes. Include a bit of hot sauce on your vegetables. You may prefer sweeter dishes therefore, look for a sauce or marinade that is sweeter. However, if are trying to lose weight make sure you know the calories of these sauces.

7. If your preference is for sweets, try making mashed sweet potatoes or winter squash with a little brown sugar and cinnamon.

8. Drinking your vegetables is an option to consider in case you’re worried about the texture. Juice them (try adding apples or beets to the greens to add sweetness). Commercial juices of vegetables, such as V8 juice, are available to be purchased. However, you might want to purchase a low sodium ones since the regular versions contain sodium.

9. It is recommended to consume at least three servings of fruits per every day. While fruit doesn’t contain all the same nutrients found in vegetables, it does contain certain nutrients (i.e.vitamin C and fiber, antioxidants, phytochemicals, etc.)

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