Eat More Veges!!

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 Eat More Veges!!
What would go well with broccoli tonight? Not a question you typically ask yourself as you make a stop at the market on the way home or go through your refrigerator to get dinner ready. Typically, we center our meals around a meat – usually beef or chicken – or sometimes a starch, like pasta. Take a look at the dinner plates of families at home across America or at meals served in restaurants, and you will usually find this typical proportioning of meat, starch and vegetables. The meat takes up half the plate, the starch takes up at least a quarter, and vegetables (if they make it to the plate) might take up the final quarter. And we usually eat what we are served. These skewed proportions direct us to eat more meat and saturated fat and less fiber.

So plan your dinners differently. Think first about what vegetables you are going to eat for dinner. Then fill half your plate with vegetables and arrange your meat and starch around them. If you make the meat and starch more of an afterthought, you will end up eating less of them. Researchers have found that people will eat more vegetables and take in fewer calories overall if meals are presented this way. And the same studies find that people are not any hungrier after eating more vegetables as compared to a higher-calorie meal with more meat.

You can prepare larger portions of your usual broccoli, or peas and carrots, or you can experiment with new recipes for a vegetarian main dish. There are lots of great possibilities and here’s one easy idea to get you started:

Grilled Vegetable Kebabs
Serving Size: 3 Kebabs

What You Need:
3 cherry tomatoes
1 cup sliced zucchini
1 cup sliced green pepper
6 mushrooms
1 onion, cut into 1-inch pieces
1 tablespoon olive oil
Black pepper

What You Do:
1. Put cherry tomatoes, zucchini, green pepper slicks, mushrooms, and onion onto skewers, brush with olive oil, and add black pepper to taste.

2. Grill until the vegetables are tender and have a seared edge.

What You Get:
208 calories
1.9 g saturated fat
0 mg cholesterol
10.5 mg sodium
5.5 g fiber

Always look up! The Lord is with you!

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