10 tips to help you eat more vegetables

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals
and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you
may think.       
    
1
. discover fast ways to cook

Cook fresh or frozen vegetables in the microwave
 for a quick-and-easy dish to add to any meal. Steam
green beans, carrots, or broccoli in a bowl with a small
amount of water in the microwave for a quick side dish.

2.
 be ahead of the game
          Cut up a batch of bell peppers,
 carrots, or broccoli. Pre-package
them to use when time is limited. You
can enjoy them on a salad, with hummus,
or in a veggie wrap.
3.
 choose vegetables rich in color
 Brighten your plate with vegetables that are red, 
 orange, or dark green. They are full of vitamins and
minerals. Try acorn squash, cherry tomatoes, sweet
potatoes, or collard greens. They not only taste great but
also are good for you, too.
4.
 check the freezer aisle
 Frozen vegetables are quick and easy to use and
  are just as nutritious as fresh veggies. Try adding
frozen corn, peas, green beans, spinach, or sugar snap
peas to some of your favorite dishes or eat as a side dish.
 5.
stock up on veggies
 Canned vegetables are a great addition to any meal,
 so keep on hand canned tomatoes,
kidney beans, garbanzo beans, mushrooms,
and beets. Select those labeled as “reduced
sodium,” “low sodium,” or “no salt added.”
Tomatoes
Low Sodium
6
        make your garden salad glow with color
 Brighten your salad by using colorful
 vegetables such as black beans,
sliced red bell peppers, shredded
radishes, chopped red cabbage, or
watercress. Your salad will not only
look good but taste good, too.
7
            sip on some vegetable soup
         Heat it and eat it. Try tomato, butternut squash, or garden
        vegetable soup. Look for reduced- or low-sodium soups.

8
 while you’re out

If dinner is away from home, no need to worry. When 
 ordering, ask for an extra side of vegetables or side
salad instead of the typical fried side dish.
9
         savor the flavor of seasonal vegetables
 Buy vegetables that are in season for maximum 
           flavor at a lower cost. Check
your local supermarket specials
for the best-in-season buys. Or
visit your local farmer’s market.
10
 try something new

You never know what you may like. Choose a 
 new vegetable—add it to your recipe or look up
how to fix it online.
Go to www.ChooseMyPlate.gov for more inform