An Ode to Vegetables

There’s a reason vegetables are the foundation of almost every diet and healthy eating plan in existence. Not just one reason…several. First and foremost, vegetables are incredibly nutrient-dense. They’re loaded with the vitamins and minerals our bodies need to function at their best. Second, they’re rich in fiber, which helps keep us full, lower cholesterol, regulate blood sugar, and lower risk of chronic diseases like heart disease and diabetes. Third, vegetables aid in weight management. That’s because vegetables (particularly non-starchy vegetables) are high-volume, low-calorie foods that fill you up and displace more calorie-dense foods in your diet.

How Much Should You Be Eating?

According to the USDA MyPyramid, adults should eat at least 2 to 3 cups of vegetables per day. “One cup” is equivalent to 1 cup of raw or cooked vegetables, 1 cup of vegetable juice, or — here’s where it gets a tad tricky — 2 cups of raw, leafy greens (lettuce, spinach, kale, chard, etc.). Because non-starchy vegetables like lettuces, peppers, onions, tomatoes, cucumbers, mushrooms, carrots, and celery are so low in calories, they’re “unlimited foods” in my book, which means you definitely don’t have to stop at 2 to 3 cups. Starchy vegetables like potatoes, corn, peas, and winter squashes are more calorie-dense than non-starchy varieties, so I advise sticking to just 1 cup of these vegetables per day.

Healthy Ways to Prepare Vegetables

Just because it’s a vegetable doesn’t mean it’s automatically diet food. Veggies that are battered and fried, swimming in butter or oil, or topped with creamy sauces, marinades, or dressings can deliver a huge calorie blow. Here are some smart, slimming ways to prepare vegetables and keep their nutritional goodness intact.

• Try roasting vegetables. Roasting gives them a sweet, nutty flavor that can win over even the most reluctant veggie eater. Cut vegetables into bite-sized pieces, mist generously with oil spray, and roast at 400 degrees until they’re soft and browned. That’s the basic method, but the real trick is to get creative with seasonings. Roast cauliflower with curry powder, or broccoli with garlic, low-sodium soy sauce, red pepper flakes, and a drizzle of sesame oil. Top roasted asparagus with grated Parmesan cheese, or roast carrots with ginger and a touch of honey. And although starchy vegetables (white and sweet potatoes, butternut squash, etc.) roast up beautifully, they’re more calorie-dense, so it’s worth your while to learn scrumptious ways to roast the non-starchy varieties.
  
  
• Do a quick sauté. Sauté your favorite vegetables in a wide skillet over medium-high heat. Just be careful with the oil, which can add lots of unnecessary calories; use an oil mister or measure just 2-3 teaspoons into the pan (just enough to lightly coat the entire surface of the skillet). Try sautéed spinach and mushrooms with garlic, sautéed zucchini with fresh herbs and a squeeze of lemon — or sauté kale or Swiss chard and finish with a drizzle of rich, sweet balsamic vinegar.
  
  
• Get grilling. Like roasting, grilling lends a deep, delicious flavor to vegetables. Slice eggplant, zucchini, yellow squash, and bell peppers into planks and marinate them in low-cal vinaigrette dressing or another reduced-fat marinade for about an hour (whole Portobello mushroom caps are terrific, too). Then, toss the veggies onto a hot grill, and cook for about 5 minutes per side or until tender.
  
  
• Add a tasty topper. Sprinkle broccoli with reduced-fat cheddar cheese, doll up a baked sweet potato with nonfat plain Greek yogurt and chives, or top steamed vegetables with a dollop of spicy salsa.
  
  
• Nuke ‘em. My microwave is my go-to tool for steaming vegetables. I just sprinkle a bowl of fresh green beans, snow peas, broccoli, or cauliflower with a few tablespoons of water and desired seasonings, cover the bowl, and microwave for a few minutes until tender-crisp. I also microwave sweet and white potatoes when I don’t have time to bake them in the oven. It takes about 15 minutes to microwave a batch of 4 medium potatoes.