June 17th is Eat Your Vegetables Day

June 17^th is Eat Your Vegetables Day

In honor of eat your vegetables day, plan to serve a variety of vegetables. Here are some tips to make the day a festive and tasty occasion.

•      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.