| Vegetables are strongly recommended because they | | | | |
| offer a wide category of health benefits. Veggies are | | | | In order to rise the vegetable consumption, here are |
| leading sources for many essential nutrients, such as | | | | some ways you may follow: |
| vitamins A and C and folate. In addition, vegetable | | | | |
| diets may prevent risk of several chronic diseases | | | | Keep your meat on your dinner plate no more than |
| like cardiovascular disease, type 2 diabetes, and some | | | | 3-ounces (about the size of a woman's palm) and |
| of the major cancers of the Western world such as | | | | make the vegetable portions at least twice the size |
| cancer of the stomach , lung, mouth, esophagus , | | | | of your meat portion. To avoid a grain calorie |
| colon and rectum. | | | | overload, eat equal portions of vegetables and grains |
| | | | at dinner. A cup of cooked rice or pasta has about |
| By nature most vegetables are low in calories. They | | | | 200 calories, whereas a cup of cooked veggies doles |
| are great in salads because people can eat them in | | | | out a mere 50 calories. If you use a sandwich for |
| their natural low-fat, low-calorie form. | | | | your lunch, make it half as usual and add a veggie |
| | | | salad to create a more satisfying, higher volume |
| Cooking vegetables properly is very important. Their | | | | mid-day meal. If you need a fast snack, build a |
| weight control value depend on how they are | | | | sandwich that has more lettuce and tomato than |
| prepared. If you want to loose weight you must | | | | meat. Be creative and try to eliminate meat and bred |
| avoid fried potatoes. The best for a healthy life style | | | | from your snacks. If you are a pre-dinner muncher, |
| is to lightly steam vegetables in the microwave on | | | | try a plate of veggies before dinner to help curb |
| the top of the stove. It is important to use as little | | | | your appetite. |
| water as possible to preserve their maximum | | | | Valerian D is a freelance writer specialized in health |
| nutrition power. | | | | issues like obesity. |