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Vegetables – a Low-Calorie Fiber Source

Vegetables

Vegetables are all the edible parts of a plant (other than the fruit) – typically the roots, leaves or stems. They are an excellent source of vitamins and minerals as well as dietary fiber and are mostly low in calories.

Due to the high concentration of micronutrients that they provide, they should be included in everyone’s diet, every day. Vegetables are also an excellent source of phytonutrients – compounds that help your body stay healthy and work efficiently.


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Maximizing the Micronutrients

For most vegetables, storing them in the fridge will slow down their deterioration, and preserve the micronutrients for as long as possible. Only a few are better preserved at room temperature, away from sunlight (e.g. tomatoes, potatoes, sweet potatoes, onions, garlic, eggplants and winter squash).

Generally speaking, the micronutrients can also be broken down through the cooking process – so some are better eaten raw. Nonetheless, many need to be cooked before they can be easily digested (or enjoyed). But as a general rule, it’s a good idea to try consume around 50% of your daily vegetables raw – think salads for example.

For the other 50%, eating them cooked will still do you lots of good. And to really get the most out of each one, the guidelines below show how to prepare them to maintain the nutrients as much as possible.

Preparation Recommendations

  • Saute: either use a little oil or some vegetable/chicken broth; add your vegetables to the pan once the oil/broth is hot and beginning to steam.
  • Steam: either use a steamer, or an insert for a pot; add water in the bottom and bring to boil before adding vegetables to the top section.
  • Boil: bring water to boil in a pot and add your vegetables in directly.
VegetableMethodTime
AsparagusSaute5 mins
AvocadoRaw–
BeetsSteam
Raw
15 mins
–
Beet greensBoil2 mins
Bell peppersSaute
Raw
5 mins
–
Bok choySaute5 mins
BroccoliSteam
Raw
5 mins
–
Brussel sproutsSteam5 mins
CabbageSaute
Steam
Raw
5 mins
5 mnins
–
CarrotsSteam
Raw
10 mins
–
CauliflowerSteam
Raw
10 mins
–
CelerySaute
Raw
5 mins
–
Collard greensSteam5 mins
CornSteam5 mins
CucumberRaw–
EggplantSaute7 mins
FennelSaute
Raw
5 mins
–
GarlicSaute
Raw
1 min
–
Green beansSteam5 mins
KaleSteam
Raw
5 mins
–
LeekSaute
Raw
7 mins
–
LettuceRaw–
MushroomsSaute7 mins
OlivesRaw–
OnionsSaute
Raw
7 mins
–
PeasSaute
Raw
5 mins
–
PotatoesSteam10 mins
SpinachBoil
Raw
1 min
–
Squash (summer)Saute
Raw
3 mins
–
Squash (winter)Steam7 mins
Sweet potatoSteam10 mins
Swiss chardBoil3 mins
TomatoesSaute
Raw
5 mins
–

And yes, some of the above can be considered fruits (not just the obvious, tomato and avocado but even bell peppers and eggplants are technically fruit) – but since we think of them as vegetables, they are included anyway.


Daily Requirements

Daily requirements change rapidly between birth and 2 years of age, so we recommend you check out the age-specific meal plans for those ages.

Age (years)MenWomen
2 – 31 cup1 cup
4 – 81.5 cups1.5 cups
9 – 132.5 cups2 cups
14 – 183 cups2.5 cups
19 – 303 cups2.5 cups
31 – 503 cups2.5 cups
51+2.5 cups2 cups

Portion Sizes

Check this out for a reference guide for how much of a specific vegetable is meant by “1 cup”.


Resources

  1. Holford, P. (2007) Patrick Holford’ New Optimum Nutrition Bible. Piatkus Books Ltd. London, United Kingdom.
  2. Mateljan G. (2007) The World’s Healthiest Foods. Essential Guide for The Healthiest Way of Eating. Seattle, Washington.
  3. USDA (United States Department of Agriculture). www.choosemyplate.gov

See more of our nutritionist created meal plans

6 month old meal plan

6 Month Old Meal Plan

7 month old meal plan

7 Month Old Meal Plan

8 month old meal plan

8 Month Old Meal Plan

9 month old meal plan

9 Month Old Meal Plan

10 month old meal plan

10 Month Old Meal Plan

11 month old meal plan

11 Month Old Meal Plan

1 year old meal plan

1 Year Old Meal Plan

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