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1. They are cholesterol Free
2. They are low in calories
3. They have a very high amount of vitamins, minerals, and phytochemicals
4. They add color, flavor, and texture
5. They are high in fiber
Non-Starchy vegetables are generally low in calories and high in nutrients. While they are not typically significant sources of the macronutrients protein, carbohydrates or fat, they are filled with a wide variety of vitamins, minerals, and phytochemicals. Examples of non-starchy vegetables include: artichokes, arugula, green & white asparagus, bamboo shoots, bean sprouts, beets, bok choy, broccoli, brussels sprouts, red & green cabbage, carrots, cauliflower, celery, chiles, collard greens, cucumbers, eggplant, endive, green beans, kale, leeks, lettuce, mushrooms, mustard greens, onions, okra, parsnips, peppers, pumpkin, radicchio, rhubarb, radishes, shallots, snow peas, spinach, squash, sugar snap peas, tomatoes, turnips, vegetable juices, water chestnuts, watercress, wax beans, an zucchini.
Starchy vegetables, however, are typically more complex in composition. Most of them are great sources of carbohydrates and/or protein. Examples of some starchy vegetables are: butter beans, corn, lima beans, peas, potatoes, sweet potatoes/yams, and butternut squash.
How to get more vegetables
- Rather than serving the standard ½ cup of vegetables at meals, serve a full cup or more...easy, right?
- Always keep vegetables on hand! This can be accomplished simply by adding a wide variety of vegetables to your grocery list. It’s also a good idea to keep a combination of fresh, frozen, and canned vegetables handy for quick meal prep. Visit your local farmer’s market for the freshest ingredients.
- Don’t forget the juice – vegetable juices such as V-8 can provide a quick dose of daily vegetables.
- Add vegetables such as tomatoes, broccoli, spinach, carrots, and squash to casseroles and pasta dishes. Not only will it be more nutritious – but more colorful too!
- Add a salad to your meals. A tossed salad with a variety of fresh cut vegetables is a nice accessory to any meal!
- Toss some veggies on the grill. Who says grills are only for meat? Add vegetables to skewers, cook them on foil or directly on the grill.
- Load your baked potato with vegetables rather than lots of butter & sour cream. Try salsa and broccoli as a topper.
- If you tend to munch during meal prep, keep a bowl of chopped vegetables handy. You won’t consume excess calories during meal prep and you’ll rack up more vegetable points.
- Pack vegetables in your lunch – grape tomatoes, baby carrots, celery, cucumber chunks, green pepper slices, cauliflower and broccoli florets are portable and make great finger foods to munch on at work.
- Order extra veggies on your next pizza.
- Pre-cut veggies and place them in zip-lock bags for quick snacks.
- Use spaghetti squash as a bowl – cook ½ squash with chicken and tomato sauce for a twist on pasta!
- Use leftover veggies to make soup.
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