Getting More Vegetables In Your Diet

Did you know… that everyone needs at least three to five servings of fruits and vegetables every day according to the Malaysian Dietary Guidelines?
Here’s why you should introduce more fruits and vegetables to your table.

Vegetable mattersThey are generally:
Low in fat and calories
Rich in fibre and fill your stomach quickly
Low in sodium
Great source of nutrients, especially vitamins

Pick your vegetables
Fresh: Free from all preservatives, these have the best flavours and textures

Frozen: A convenient choice for many busy mums

Dried: A good option in stews and sauces e.g. mushrooms, fungi and lily bulbs

Canned: Some canned foods may be lower in nutritional value and contain lots of salt. Try rinsing vegetables from the can to reduce salt.

Create a vegetable diet
Pre-cut vegetables e.g. carrot, celery and cucumber with low-fat yogurt dips
Grill bite-sized vegetable kebabs on skewers
Serve vegetables such as carrots and capsicum in fancy shapes using cookie cutters
Use seaweed (nori) wraps in place of sandwich bread