Vegetables and How to Cook Them
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It's difficult to lose weight if vegetables don't play a significant role in your diet plan. Eating vegetables in place of high fat or refined carbohydrate foods, such as the chips or cookies in your lunch, will lower the number of calories you consume by reducing your fat and carbohydrate intake. And because vegetables are full of fiber, they will fill you up so you won't feel hungry.
Vegetables are the most fiber rich, nutrient packed food you can eat. But this doesn't mean that you can eat supersized fries and feel good about it. Starchy vegetables like potatoes and corn are likely to increase your weight, especially if you eat them fried or with butter or sour cream. Other vegetables won't likely cause you to gain weight. In fact, they are more likely to help you reach and maintain your goal weight.
To retain flavor and nutrients, steam fresh or frozen vegetables on the stovetop or in the microwave, or boil them in a small amount of water. For a tasty treat, add low sodium bouillon or seasonings to the water when cooking. And be sure to cook vegetables only until tender-crisp, not mushy.
Roasting is a quick, easy way to bring out the best flavors of almost any vegetable. Try carrots, eggplant, onions, sweet potatoes, beets, asparagus, mushrooms, and all types of peppers and squash. Just spray cut pieces with a little olive oil, sprinkle with garlic powder, rosemary, or pinch of salt and pepper and roast at 400 degrees until tender.
Healthy regards,
Megan Porter, RD
