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Ask the Diva: Which Veggies Provide the Biggest Bang for the Buck?

Learn which vegetables give you the best bang for your buck. 

By
Monica Reinagel, MS, LD/N, CNS,
June 15, 2013

Q. I try to eat vegetables but I find them so boring. I understand that the whole "superfood" concept is really just a marketing exercise, but are some vegetables more nutritious than others? Which ones give the best bang for my buck?

A. Some vegetables are more nutritious than others. (In fact, that’s the subject of this week’s podcast!) Those “superfoods” we hear so much about might be particularly good sources of certain nutrients—but no one vegetable has got it all. Because the various families of plants have such different nutrient profiles, I think you get more benefit from eating a wide variety of fruits and vegetables than you do from eating the same one or two “superfoods” day after day. Here’s a quick video with some tips on how to pick produce that covers all the nutritional bases.

Ask the Diva: Which Veggies Provide the Biggest Bang for the Buck?But, of course, the most nutritious vegetables are the ones you will actually eat. So, instead of focusing on the nutrient profile, look for ways to make vegetables more palatable and exciting.

Nutrition and dietetics student Ryanne Gallaher, who is working with me this month, offers the following suggestions:

  • Up the flavor in your vegetable preparations with garlic, onion, ginger, fresh or dried herbs, or curry.

  • Roast or grill veggies to bring out the natural sweetness. (Try this recipe for Roasted Green Beans.)

  • A healthy dip such as hummus, guacamole, or creamy dip made with Greek yogurt can perk up raw vegetables

  • Try making your own veggie chips with beets, kale, carrots, and more. (Here’s a recipe for kale chips to get you started.)

Related Content: Are Outer Lettuce Leaves More Nutritious Than Inner Ones?

Leafy greens from Shutterstock

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