Reprinted from the Health District's quarterly publication mailed to district residents (Summer 2002)
TOPIC: Chop, chop! Eat your veggies!
by karin meyer

Mom always said: “Eat your vegetables.” What she probably didn’t tell you is how easy it is to add them to your meals, particularly if you don’t like eating vegetables in the first place.

“We all like spaghetti. Why not add some shredded carrot or chopped green pepper to the tomato sauce?” suggests Dianne Moeller, registered dietitian at the Health District’s Health Bridge.

It’s no surprise that most of us don’t eat enough vegetables. Less than 25 percent of adults in northern Larimer County eat the recommended three servings a day, according to the Health District’s 2001 community health survey. That’s far below the national target of 50 percent.

Getting a minimum of three servings a day may seem impossible if you’re convinced you have to force down vegetable side dishes at every meal. Keep in mind, though, that vegetables are a good mixer. Toss just a half-cup of them into a tortilla and, voila, you have one serving. Salsas count, as do hearty soups packed with beans or other vegetables.

Eating vegetables doesn’t need to be all or nothing.

Start by slowly adding vegetables you like, Moeller suggests. Stir fry, soups, salads, sauces, tortillas and wraps are good places to sneak in a few carrots, tomatoes, onions, broccoli or other vegetables.

“Check the color of your plate,” Moeller says. “Look for variety and color in the vegetables you choose. Greens are the best of the best for vegetables and have the most nutritional value.”
What's a serving?

If three servings a day of vegetables sounds like too much, consider what constitutes one serving:
• A half-cup chopped raw or cooked vegetables
• 1 cup raw, leafy vegetables
• ¾ cup vegetable juice
 
10 easy ways to hit your veggie target
1. Add frozen mixed vegetables to a bowl of canned soup.
2. Buy romaine, spinach or dark leaf lettuce instead of iceberg for greater nutritional benefit.
3. Designate one night a week as “stir-fry” night to boost your intake of vegetables.
4. Keep a 6-ounce can of vegetable or tomato juice at work or in the car. It’s one serving.
5. Dress up mac and cheese with steamed broccoli or carrots.
6. Indulge your salsa cravings. A half-cup counts as one serving.
7. Stuff shredded carrots, cucumbers, tomatoes or zucchini into a pita pocket.
8. Add tomatoes, spinach, broccoli to an omelet or baked potato.
9. Dip into the dips! A mixture of fat-free mayo and dijon mustard is perfect for dipping ready-to-eat veggies.
10. Serve spinach or baked sweet potatoes once a week.

Why show an interest in vegetables? They’re loaded with fiber, vitamins and minerals. They’re also low in fat and salt. Studies have found people who eat more vegetables have a lower risk of cancer and heart disease.

Make use of today’s convenience friendly packaging, whether it be fresh, frozen, canned or dried, Moeller says. While prepackaged fresh or frozen vegetables may seem expensive at first, consider the cost of fresh produce wasted when it sits and spoils, she says.

Having fresh vegetables cleaned, cut and in plain view in the refrigerator may help encourage you to eat them, Moeller says. You can buy them ready-to-eat, or if you chop your own, be sure to store them in resealable plastic bags to keep them fresh longer.