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FILL UP ON VEGETABLES

Vegetables are the nutritional powerhouses of your diet! Vegetables contain relatively few calories and are brimming with vitamins, minerals, fiber, and "phytochemicals that may protect against cancer, heart disease, stroke, and other health problems.

The National Cancer Institute recommends eating at least five to nine half-cup servings a day of vegetables and fruit. Eat them raw, steamed, or sautéed. Eat them as main courses, snacks, or side dishes. When you eat lots of vegetables, you'll have much less room in your stomach for fatty foods. . . so you might lose a few pounds without even trying.

Eating "5 A Day" is easiest when you make vegetables the main course, such as sautéed vegetables on rice or a thick lentil-vegetable soup with whole wheat bread and salad. That way you're sure to get several servings worth in that meal. You might even experiment with a vegetarian diet, even if it's only a couple of days a week.

Vegetable super stars, such as sweet potatoes, spinach, and broccoli, can be dimmed if they're buried in butter and salt. Instead, season vegetables with lemon juice plus a sprinkle of oregano, an herb-spice mixture, basil or dill, or even nothing at all. On a baked potato, try low-fat margarine, low-fat sour cream, or salsa. Try low-fat salad dressing on steamed broccoli.

This week, start two new habits:
Eat three half-cup servings of vegetables with every dinner.
Try one new vegetable every day, such as steamed artichoke (with lemon juice), arugula, red or green cabbage, steamed kale, raw or sautéed rutabaga, or baked sweet potato (mush in crushed pineapple or applesauce).

Rice & Vegetables Nirvana
Stir-fry sliced vegetables (carrots, mushrooms, zucchini, green pepper, onion, etc.), spices. Serve on brown rice (top with Parmesan cheese).

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