Add color to your diet
When it comes to vegetables, the colors of health are divided into six colors.
1. Dark leafy greens and cruciferous vegetables such as spinach & broccoli
2. Red/purple vegetables such as tomatoes, beets and eggplant
3. Yellow/orange vegetables such as carrots and pumpkin
4. Green herbs such as basil and rosemary
5. Allium vegetables such as garlic and shallots
6. Other vegetables such as artichokes and zucchini
Vegetables are the perfect diet food — loaded with nutrients but very low in calories. Eating more of them helps control weight, and being overweight is another major risk factor for heart disease.
Here are a few ideas for getting colorful vegetables into your daily eating plan:
Eat a dark green salad at lunch and dinner when eating in or out, and remember to dress the greens simply with olive oil and vinegar or fresh lemon juice.
Toss chopped vegetables with olive oil, and roast them at 425°F for about 30 minutes. Keep leftovers in the refrigerator for a healthy addition to salads, pasta and omelets.
Don’t overlook frozen vegetables.. Frozen vegetables, picked and frozen immediately after harvest, are a nutritionally sound choice.
Grab a bottle of jarred veggies, such as corn or roasted red peppers. Just watch out for added sodium, and if the veggies are packed in oil, check to ensure that it’s olive oil.
Fire up the grill and roast vegetables coated in extra virgin olive oil.
Infuse fresh herbs into your olive oil or mix into your salad dressing (olive oil vinaigrette) to add extra flavor and antioxidant power.
Get a good selection of colorful vegetables at a salad bar – just avoid the mayonnaise or oil-added veggie selections. Pile on the plain colorful vegetables instead and dress with olive oil and a splash of balsamic vinegar.
to you by Amy Tobin
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