BENEFITS OF VEGETABLES AND A SPECIAL RECIPES

Health Benefits of Vegetables

People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases. USDA's My Plate encourages making half your plate fruits and vegetables.
Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a super food!
Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.
Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.

Eating Vegetables Provides Health Benefits   

• The nutrients in vegetables are vital for health and maintenance of your body.
• Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
• One to four cups of vegetables are recommended each day, depending on how many calories you need. To find out how many vegetables you need to eat, use the Healthy Eating Planner. 

Top 10 Reasons to Eat MORE Fruits & Vegetables

Why eat MORE fruits and veggies?                                        

Color & Texture. Fruits and veggies add color, texture … and appeal …  to your plate.

Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!

Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive
system happy.

Low in Calories. Fruits and veggies are naturally low in calories.

May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

Variety. Fruits and veggies are available in an almost infinite variety…there’s always
something new to try!

 Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow right in your own backyard!

Fruits & Veggies are Nutritious AND Delicious!

RECIPE FOR TODAY

Herbed Tomatoes, Beans and Rice Supper

Total Preparation Time: less than 15 minutes Number of Servings: 4 Actual Cooking Time:less than 15 minutes Source: www.kraftfoods.com

Food Groups: Grains, Meat & Beans, Milk & Milk Products, Vegetables Main Ingredient: Bean & Legume, Rice, Pasta & Bread, Vegetables Meal Type: Dinner Entrée Nutrition Content: Good Source of Calcium, Good Source of Fiber Special Features: Quick to Prepare (under 30 minutes), Vegetarian

A simple weeknight meal.

Ingredients:

1 can (28 ounces) diced Tomatoes, drained
1 can (19 ounces) cannellini Beans, drained and rinsed
1/4 cup red wine Vinaigrette reduced-fat dressing
2 teaspoons each dried Thyme leaves and minced Garlic
1 cup shredded reduced-fat Mozzarella cheese
2 tablespoons grated Parmesan cheese
3 cups cooked brown Rice

Preparation:

Cook tomatoes, beans, dressing, thyme and garlic on medium heat 5 min. or until heated through.

Spoon over rice. Sprinkle with mozzarella and Parmesan cheeses and serve.

Cook's Notes:

Substitute dried rosemary, crushed or dried basil for the thyme.

You may also microwave tomato mixture on HIGH 3 min. or until heated through.