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Health Services

Health Education

Nutrition

Eat a variety of vegetables

Different vegetables are rich in different nutrients. Eating a variety of vegetables from the five vegetable subgroups (dark green, orange, legumes [dry beans], starchy, and other vegetables) will help to ensure that you are receiving all of the appropriate nutrients. Vegetables also help with weight control because they help you to feel full so that you decrease intake of fat and sugar-filled foods.

Tips for reaching your veggie goal
  1. Consider all of the different ways you can each vegetables: raw, cooked, fresh, frozen, canned, dried/dehydrated, whole, cut-up, mashed—the possibilities are endless! Don't be afraid to get creative—vegetables can add flavor to almost anything!
  2. Ready to try a new vegetable, but think you're out of options? Comprehensive lists of veggies can help http://www.mypyramid.gov/pyramid/vegetables.html and http://www.answers.com/topic/list-of-vegetables (contains descriptions)
  3. Buy already cut-up veggies for a great carry-along snack or for when you are in a grab-and-go kind of mood—if you have veggies already cut-up, you'll be less likely to grab for less healthy convenience foods.
  4. Stir-frys are a great way to increase your veggie intake!
  5. Always include vegetables on your sandwich or on your pizza.
  6. Eat a side salad with your lunch or dinner. Limit the amount of non-veggie toppings—dressing, croutons, cheese, bacon bits, etc. to keep it low in fat and calories.
How to get your veggies while eating on campus
  1. The hospital cafeterias always have multiple salad and cooked vegetable options—plus, the cafeteria food isn't very expensive!
  2. Choose a salad—most of the eateries on campus have salads available. Be sure to use salad dressing, croutons, cheese, and other toppings in moderation, though—these things all add lots of calories and fat.
  3. Include vegetables on your sandwich or your wrap.
  4. Bring your own! Cut-up raw veggies make a great snack, and they will help to keep you away from the vending machines! Grocery stores even sell individual low-fat vegetable dip/salad dressing containers that are great for travel or carrying your meal.