What Are Healthier Ways To Buy, Cook, and Eat Vegetables?
Eat raw and cooked vegetables with little or no fat. You can cook and eat vegetables without any fat. • Try low-fat or fat-free salad dressing on raw vegetables or salads. • Steam vegetables using a small amount of water or low-fat broth. • Mix in some chopped onion or garlic. • Use a little vinegar or some lemon or lime juice. • Add a small piece of lean ham or smoked turkey. • Sprinkle with herbs and spices. These flavorings add almost no fat or calories. If you do use a small amount of fat, use canola oil, olive oil, or tub margarine instead of fat from meat, butter, or shortening. How Should I Eat Fruit? Eat fruits raw, as juice with no sugar added, canned in their own juice, or dried. • Buy smaller pieces of fruit. • Eat pieces of fruit rather than drinking fruit juice. Pieces of fruit are more filling. • Buy fruit juice that is 100-percent juice with no added sugar. • Drink fruit juice in small amounts. • Save high-sugar and high-fat fruit desserts such as peach cobbler or cherry
