1. Looking for a protein-dense vegetable? One cup of cooked split peas contains over 16 grams of protein.
2. Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes (promotes good vision).
3. There's growing evidence that beta-carotene, a nutrient in many dark green and dark orange fruits and vegetables, can reduce the risk of cancer. Load up on carrots, sweet potatoes, cantaloupes and broccoli.
4. Get that extra serving of veggies by adding lettuce, tomato, sprouts, cucumber slices, bell peppers, and other fresh veggies to your sandwiches.
5. Spinach is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron. This low-calorie vegetable is packed with potent antioxidants that help fight cancer and boost overall immunity.
6. Fruits and vegetables contain antioxidants, vitamins, minerals and phytochemicals that protect us from disease and promote good health. Most fruits and vegetables are fat free and are perfect for those trying to lose weight.
7. Cranberries contain the highest quantity of disease-fighting phenols, an antioxidant thought to reduce the risk of chronic diseases such as cancer, stroke and heart disease.
8. Choose garlic for its ability to stimulate and support immune function, trigger gastric juices to aid digestion, encourage the growth of friendly bacteria, prevent infections and fight vampires.
9. Garlic's sulfur compounds may offer protection against cancers of the breast, esophagus, prostate, skin and stomach.
10. A vegetarian diet can significantly reduce rates of obesity, coronary heart disease, hypertension, type II diabetes, diet-related cancers, diverticular disease, constipation and gall stones. If you think you'll have a tough time with not eating meat, try eating vegetarian once a week.
11. To keep your diet high in natural salicylates (the main ingredient in aspirin that helps prevent heart attacks), eat more oranges, raspberries, apricots, cherries, curry, cayenne and thyme.
12. Avoid peeling the skin of a fruit as most minerals and vitamins are concentrated just under the skin.
13. New research shows that eating at least five portions a day of certain fruit and vegetables could cut the risk of developing pancreatic cancer by 50%. The most protective foods included onions, garlic, beans, carrots, corn, dark leafy vegetables and citrus fruits.
14. Want to cut your risk of stroke? Eat your fruits and vegetables, British researchers report in The Lancet. People who ate five daily servings of fruits and veggies were 26% less likely to have a stroke over 13 years than those who ate less than 3 servings per day.
15. Aside from being a powerful weapon against bladder infections, cranberry juice also protects the teeth from cavities by acting like Teflon. In this way, it is difficult for the bacteria that cause cavities to cling to tooth surfaces.
16. Lightly steam your vegetables rather than boiling them. Steamed vegetables retain more nutrients than boiled vegetables, which lose some of their nutrients in the water.
17. Eat a big salad before lunch or dinner to keep from overeating. Treat meat or meat-based entrees as a side dish rather than the main part of your meal.
18. Dark green leafy vegetables are a great source of vitamins and minerals. Try using spinach and other darker greens in your salad tonight instead of the light colored iceberg lettuce.
19. Iceberg lettuce has almost no nutritional value and little flavor. Use dark greens such as spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves for added taste and health benefits.
20. Salads can make a healthy meal all alone. Add fruits, nuts and meats to your salad to make a great low calorie, highly nutritious meal.
21. Can't find fresh produce? Try frozen foods - they hold their nutrition better, and contain less sodium than canned foods.
