Eat Your Veggies For Your Health – Tips

Give vegetables a main role on your plate. Accompany each portion of protein with a portion of delicious vegetables. Eat at least 250g of vegetables per day and feel the difference.

TOP THREE TIPS

• 2-3 CUPS
  It’s recommended to eat 2-3 cups of veggies per day. Which means some people have a lot of catching up to do.
• DISGUISE YOUR VEGGIES
  Pureed veggies are - certainly for children - a smart way to get more vegetables on the daily menu. Easily smuggle fresh vegetables in a soup or sauce by pureeing them with a hand blender.
• EAT THE RAINBOW
  Vegetables derive their color, among other things, from naturally occurring substances that contribute to our health. Each color represents different nutritious elements. Orange vegetables, for example, contain beta-carotene, which is converted in our bodies into vitamin A. Green vegetables are rich in iron and folic acid. To get the best variety of nutrients make sure you ‘eat the rainbow.'

5 MOST POPULAR VEGGIES AND HOW TO STORE THEM

• TOMATOES
  Use as soon as possible after purchase, and store for a maximum of one week. Do not refrigerate. Best kept at room temperature where they retain their taste and firmness.
• GREEN BEANS
  For best quality store up to 2 days in the refrigerator or 4 days in a dark, cool place.
• LETTUCE
  Store up to 2-3 days in the fridge, but eat it as fresh as possible.
• BROCCOLI
  Store in its original foil up to 5 days in the refrigerator.
• CUCUMBER
  Best consumed straight after purchase but can be stored up to one week. Do not refrigerate but keep in a cool dark place.

FRESH, TINNED OR FROZEN? WHICH ONE TO CHOOSE?

Choose fresh vegetables when they are in season, then they are at their best. Tinned or frozen vegetables contain just as many nutrients but be cautious of the added salt in some products.

FRESH

• Great source of vitamins
• Seasonal produce will taste the best

TINNED

• Contain as many vitamins as fresh vegetables (by briefly heating them in their juices you keep all the nutrients)
• Tinned immediately after harvest • Some have added salt or spices (check labels)
• Long shelf life, handy for the pantry

FROZEN

• As many vitamins and nutrients as fresh vegetables
• Frozen immediately after harvest
• Some have added salt or spices (check labels)
• Retain their crispiness and firmness well
• A maximum of 12 months storage in the freezer