Note: please consult with a doctor or physician before starting a new eating plan

You often hear or read about the importance of getting your recommended servings of healthy vegetables each day. Just follow the “ABCs” below and you’ll be on your way to reaching that goal.

Aim for Three Portions Each Day
Aiming for three portions of vegetables throughout the day will help you fill your plate at each meal as well as provide a powerful nutrient punch without weighing you down with unwanted calories. In fact, research shows that those with a higher intake of vegetables are more likely to be at their goal weight.

To increase your vegetable intake, try adding vegetables (like diced tomato and onion) to scrambled eggs or omelets. Focus on filling each meal plate with 50 percent color, munching on raw vegetables with a healthy dip such as hummus, adding frozen vegetables to a casserole or pasta sauce, adding canned vegetables to a soup or stew, and using more vegetable toppings on your next pizza.

Be Brave with Color
To get a healthy variety of veggies, think color. Vegetables are whole foods created by nature and are rich in nutrients including fiber, vitamins and healthy antioxidants. When eating vegetables, get as much color variety as possible to maximize your intake of those healthy nutrients. Why?

Often the color of a vegetable will indicate what health-enhancing nutrient is prevalent in the plant. For example, the orange in sweet potatoes, carrots and squash indicates a high level of beta-carotene, which keeps your skin healthy.

Cook with Care
When vegetables are altered from their raw state via cooking, care needs to be taken to retain their nutritive value. For examples, vegetables lose nutrients (as well as texture and flavor) when they are over-boiled in too much water.
Opt instead for steaming vegetables or cooking in the microwave with only small amounts of water until the veggies are “crisp-tender” as nutrients will be better retained.

Happy eating!

Kimberly Mueller, MS, RD, is a Registered Sports Dietitian who provides nutrition counseling and customized meal planning to active individuals worldwide. More information on Kim’s services can be found at www.Fuel-Factor.com.