Eating “lots” of vegetables.
Recently I received this question from FOODPICKER.org:
Question: I was just diagnosed with pre-diabetes. The nurse told me to eat lots of vegetables. Could you tell me what “lots of vegetables” means and what type of vegetables to consume? Also, how should I prepare them?
Answer: When your nurse told you to eat “lots of vegetables” she was likely referring to non-starchy vegetables. The goal is to eat 3-5 servings of non-starchy vegetables per day. Non-starchy vegetables are typically low-calorie and contain 5 grams carbohydrates per serving (1 cup raw, 1/2 cup cooked). Some examples of non-starchy vegetables are asparagus, broccoli, onions, cauliflower, carrots, celery, cucumber, mushroom, peppers, tomato, and zucchini. Salad greens are considered a free food. The Mayo Clinic has a lot of helpful information and many more non-starchy vegetable options! Starchy vegetables include corn, potatoes, peas, squash, and pumpkin. These options are higher calorie and 15 grams carbohydrate for 1/2 cup. There are many different kinds of vegetables, and many different ways to prepare them. Start exploring and trying different things and slowly 3-5 servings of non-starchy vegetables will be no problem for you to do! Some ways to incorporate more vegetables:
- Make a pizza and load it up with vegetables (broccoli, peppers, tomatoes, zucchini, spinach, and mushrooms)!
- Eat broccoli, celery, carrots, or cauliflower with low-fat veggie dip instead of chips.
- Grill vegetable kabobs – lots of peppers, onions, mushrooms, tomatoes, etc.
- Add peppers, cucumber, onions, spinach, or tomatoes to a sandwich.
Stock up on fresh non-starchy vegetables and snack on them throughout the day. Grill, bake, saute (with little olive oil), or steam your vegetables. Try different cooking methods and different seasonings. Mrs. Dash is a great seasoning that is delicious and a healthy option!
