Here are 10 tips from eDiets.com to keep you eating green the whole year through

March 31, 2006

Here are 10 tips from eDiets.com to keep you eating green the whole year through.

1. Greens are virtually fat-free. Choose the most colorful vegetables, which contain the barest minimum of fat but are high in fiber. They fill you up, not out.

2. The best nutrition comes from vegetables and fruit, not pills. Vitamin pills contain some of the micronutrients necessary for good health, but we haven't yet isolated all the phytonutrients and antioxidants that protect you from disease. Your best bet is to tap into nature's goodness for your daily dose of nutrients.

3. Think dark green when choosing leafy greens. Spinach, kale and broccoli contain a lot of essential nutrition, including healthy amounts of B-vitamins, vitamins A and C, folic acid and fiber. The darker the green, the more valuable it will be to your health.

4. Leave pale-green iceberg lettuce on the shelf in favor of romaine and arugula. A cup of iceberg lettuce contains only 2 milligrams of vitamin C, and less than a gram of fiber. A cup of romaine has 14 milligrams of C and about 2 grams of fiber.

5. The cabbage family includes Brussels sprouts, broccoli, cauliflower and kale. These are all cruciferous vegetables that are powerhouses of fiber and vitamin C. Cruciferous vegetables have been shown to reduce the levels of homocysteine in the blood, reducing risk of heart disease, and, given their versatility in terms of preparation, can easily become a staple in your weekly menu.

6. What you can't see can help you see. Green vegetables contain phytochemicals such as lutein and indoles, which help keep your vision healthy and strengthen your bones and teeth. An added benefit is that they lower the risk for some cancers.

7. Think red for vitamin A, lycopene and vitamin C. Try red bell peppers, tomatoes and red cabbage.

8. Microwave your greens right. Use a microwave-safe bowl without adding any water, so only the miniscule amount clinging to the veggies from rinsing remains. Add some garlic and spices to make the flavor pop, and don't overcook -- the veggies should still be slightly crisp when served.

9. Eat in season. Greens and other vegetables and fruits in season are usually fresher and cheaper than when they're imported, and seasonal eating helps you eat a wider variety of items throughout the year, depending on where you live.

10. Start at the letter "A" and work down the alphabet for a creative, green-inspired menu. Some green vegetables you may have forgotten are:

* Avocado

* Artichoke

* Broccoli rabe

* Chinese cabbage, or Bok Choy

* Endive

* Leeks

* Okra

* Sugar snap peas

* Watercress

* Zucchini

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