Healthy food item, vegetables: how to reap all its benefits to the maximum?

Vegetables are plant-based foods and therefore healthy with zero cholesterol and lots of other health benefits.

But at times due to ignorance, a person converts this healthy food item into an unhealthy option. The method of cooking matters a lot as do the other foods accompanying the vegetables.

What are the ways that one ruins the benefits of vegetables? These ways are to be avoided to reap their benefits to the fullest.

Healthy food items: Vegetables and fussy eating

We all know that many children are fussy eaters. The foods they dislike the most are the healthy food item namely vegetables, especially green leaves.

Parents find it extremely difficult to make their kids force-eat healthy vegetables. It is very painful for them to see their kids avoiding this healthy food.

To make it palatable for the kids, the parents often load it with tons of cheese or butter so that their child will consume it. But unfortunately, this trend of habit continues into adulthood.

But it is not a good way of taking vegetables. Very often than not, veggies cooking or eating is screwed up.

1. Choose vegetables

Not all vegetables are equal in terms of health. Some are high in scores on nutrition. White potatoes and corn are not so healthy. But beetroot is great and nutritious.

The latter is rich in fiber and essential minerals and vitamins. They reduce body inflammation and also lower blood pressure.

2. Dips used with vegetables

Sometimes, we like to dip our vegetables in dips. Carrots are good a vegetable choice. It has lots of vitamin A and antioxidants. But the dips used along with them should also be healthy.

Full fats ranch dressing is not good. It is high in calories and low in nutrients. Hence it is not a healthy choice. Instead use hummus. It is made from chickpeas. Hence it has lots of fiber and protein. The olive oil added to hummus is also healthy.

3. Creamy soups

In creamy soups, you have very little of the vegetable but more of the cream and hence more saturated fat. In these soups, cheese is used. Cream or butter is also added. It is better to have plain soup with added black beans or lentils.

4. Go for low-fat dressings rather than fat-free dressings

Yes, you read it right. In low-fat dressings, there are added heart-friendly oils such as olive oil or walnut oil. These assist in the absorption of nutrients from the vegetables.

We require some healthy fats in our daily diet. Therefore opt for non-creamy dressings for salads such as balsamic, oil, and vinegar, or even Italian dressing.

Read more: How to make Hummus at Home? (With Simple Ingredients)

5. Monotonous consumption of vegetables

Try to rotate vegetables and eat variety. Consuming the same vegetable day in and day out is not healthy. Try eating all the types of vegetables in rotation.

This provides all nutrients and different antioxidants. Each has its unique combinations of nutrients. Variety improves our nutrition and also makes eating fun!